Crab Walk<\/strong><\/p>\n Facing up, use your hands and feet to lift your buttocks off the ground. Keeping your hips high, walk yourself backwards using same-side patterns of leg and arm movement. After going backwards, reverse the movement to go forwards.<\/p>\n Inchworm<\/strong><\/p>\n Stand up tall with the legs straight, and drop your hands to the floor. Keeping\u00a0your\u00a0legs straight (but not locked),\u00a0slowly lower your body\u00a0towards the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps\u00a0until the feet meet the hands.<\/p>\n Bear Crawl<\/strong><\/p>\n Starting on your\u00a0hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side.<\/p>\n Crocodile Crawl<\/strong><\/p>\n Keeping your head and neck in neutral alignment, get on all fours with your weight on your hands and feet.\u00a0Crawl forward like a crocodile by keeping your torso low to the ground, and using your opposing limbs.<\/p>\n Mountain Climber<\/strong><\/strong><\/p>\n Starting on your hands and knees, bring the left knee\u00a0forward directly under the chest while straightening the right leg. With your hands on the ground\u00a0and core tight,\u00a0jump and switch legs. The left leg should now be extended behind the body with the right knee forward.<\/p>\n Frog Stand<\/strong><\/p>\n Get into the bottom of a squat and place your hands in front of your toes. With your knees resting against your elbows, gradually lean forward until only your hands are on the floor. Once mastered, you can tuck your knees into your chest instead of resting them on your elbows, and as time goes by try extending your legs out behind you.<\/p>\n Planche<\/strong><\/p>\n If you\u2019ve been practising your frog stands and progressions for long enough, the day may finally arrive when you can fully extend your legs out behind you with nothing but your hands in contact with the ground. This is a full planche.<\/p>\n Back Lever<\/strong><\/p>\n Levers require tremendous core strength as well as a powerful upper-body. Working\u00a0towards these movements can build serious strength in your arms, chest, back and abs. The back lever involves hanging from a bar, with your chest facing towards the ground, and holding your body parallel to the ground.<\/p>\n Front Lever<\/strong><\/p>\n The front lever is similar to the back lever, except this time your chest will be facing upwards. This variation is\u00a0generally thought to be more difficult than the back lever.<\/p>\n Muscle-Up<\/strong><\/p>\n Before attempting the muscle-up you should be able to perform pull-ups and dips for multiple reps, and even then it will be very difficult. Grab on to a bar or rafter that you can hang from. From there, swing forward to get some momentum and then pull-up as explosively as possible. Keep rising until you\u2019re in a dip position above the bar.<\/p>\n Human Flag<\/strong><\/p>\n The human flag is an extremely advanced exercise\u00a0where one holds onto a vertical object and, with the arms straight, holds their body horizontal to the ground.<\/p>\n Wall Push-Up<\/strong><\/p>\n Place your hands just beyond shoulder width, and feet away from the wall. Lower your body towards the wall while keeping your core and glutes tight to keep you body in a straight line.\u00a0You can gradually reduce the elevation until you are to perform a normal push-up from the ground.<\/p>\n \u00a0Torso-Elevated Push-Up<\/strong><\/p>\n A sturdy chair or table is ideal. Keeping your elbows close to your body, and your glutes and core braced, lower yourself until your chest touches the surface. Push yourself back up to the starting position.<\/p>\n Push-Up<\/strong><\/p>\n Position\u00a0your hands\u00a0shoulder-width apart\u00a0and brace your\u00a0core to make your body into a straight line. Bend at the elbows until your chest touches the floor, and then quickly push back up to return to the starting position. Keep your elbows close to your body throughout.<\/p>\n Dip<\/strong><\/p>\n Sit on the floor with\u00a0a step or a bench behind you. Keeping your legs straight and heels on the ground, hold on to the\u00a0edge\u00a0of the elevated surface and press yourself up. Slowly lower yourself down by bending your elbows 90 degrees.<\/p>\n Push-Back<\/strong><\/p>\n Set up as you would for a push-up, but place your feet further apart and keep your hips up. Instead of pushing up, push back. This variation will train your shoulders and prepare for you some difficult bodyweight exercises.<\/p>\n Spiderman Push-Up<\/strong><\/p>\n The spiderman push-up is a variation that targets your core. To give it a go, assume the standard push-up position. As you lower your body toward the floor, lift one\u00a0foot off the floor and try to touch your knee to your elbow. Reverse the movement, and do the same on the opposite side.<\/p>\n Triceps Extension<\/strong><\/p>\n Place your hands on the edge of a table or chair, and back your feet away. Keeping your body in a straight line, and your weight on your toes, lower your body to the surface by bending your elbows. Raise yourself back up by reversing the movement.<\/p>\n Feet-Elevated\u00a0Push-Up<\/strong><\/p>\n By elevating your feet you place greater emphasis on the musculature of the upper chest, and use a greater percentage of your bodyweight to make this more difficult than a regular push-up.<\/p>\n Chest Dip<\/strong><\/p>\n Ideally, you want to find some parallel bars in a playground but, failing that, you can use the backs of 2 (very) sturdy chairs or the corner of a kitchen counter. Centre yourself between the surfaces you are using and lift yourself off the ground. Keeping the forearms vertical and your elbows close to your body, bend at the elbows until your arms are bent\u00a090 degrees. Push back up to the starting position.<\/p>\n Hindu Push-Up<\/strong><\/p>\n Get into a regular push-up position, but with your feet slightly wider than hip-width. Lift your buttocks into the air while keeping your arms, legs and back straight. Bend your elbows, and as your body approaches the floor arch your back so you are looking towards the ceiling. Straighten your arms, and proceed to reverse the movement.<\/p>\n Diamond Push-Up<\/strong><\/p>\n Place your hands on the ground with your\u00a0thumbs and index fingers touching to make a diamond shape (hence the name).\u00a0Proceed to do a push-up while keeping your elbows close to your body. This variation places emphasis on the triceps.<\/p>\n Wide Push-Ups<\/strong><\/p>\n The wide push-up targets the chest musculature differently to other push-up variations because of the disadvantage you are putting yourself at. \u00a0Place your hands 3 or 4 inches beyond shoulder width.<\/p>\n Side-To-Side Push-Up\u00a0<\/strong><\/strong><\/p>\n Begin in the standard push-up position, but as you descend lean to one side to add more stress to that side. Switch the side you lean towards with each rep.<\/p>\n Feet-Elevated Pike Push-Up<\/strong><\/p>\n Place your hands on the floor just wider than shoulder width, and your feet on a sturdy chair or bench. Walk you hands back a bit and lift you hips as high as you can. Lower your body towards the ground by bending your elbows. Push back up to return to the starting position.<\/p>\n Assisted One-Arm Push-Up<\/strong><\/p>\n Get into a standard push-up position, but place one arm on a stable, raised surface. Relying on the arm on the ground as much as possible, lower yourself down to the ground and push back up. This is a great way of training for the one-arm push-up.<\/p>\n Wall Handstand Push-Up<\/strong><\/p>\n Starting on your hands and knees, place your feet against a wall and walk your feet up until you are in a handstand position. Lower yourself slowly by bending your elbows until your head touches the floor. Reverse the movement to return to the starting position. You can make this more difficult by moving your feet away from the wall.<\/p>\n One-Arm Push-Up<\/strong><\/p>\n Rather than getting into a regular push-up position, take a very wide stance, and place only one arm on the ground in front of you. Keeping the arm on the ground close to your torso, lower your body towards the ground. When you push yourself back up to the starting position, try to avoid twisting.<\/p>\n <\/p>\n Jumping Jack<\/strong><\/p>\n Jump and spread your legs to your side while simultaneously lifting the arms. As soon as you land spring back into the starting position.<\/p>\n <\/p>\n Jump Squat<\/strong><\/p>\n Start by doing a regular\u00a0squat, but jump\u00a0up explosively from the bottom position.\u00a0When you land, lower your body back into the squat position to complete one rep.<\/p>\n Lateral Jump<\/strong><\/p>\n You can simply jump side-to-side, or find something to jump over instead.\u00a0Keep your feet together and lift your\u00a0knees to your torso\u00a0as you jump. Land as softly as possible.<\/p>\n Tuck Jump<\/strong><\/p>\n Standing with your knees slightly bent,\u00a0jump up\u00a0as high as possible and bring your\u00a0knees in toward your\u00a0chest while extending the arms straight out. Land with the knees slightly bent and quickly repeat the movement!<\/p>\n