Standing Backhand & Forehand Push

1. Starting Position:

   • Stand up straight with your feet shoulder-width apart.

   • Make sure your weight is evenly distributed on both feet.

   • Engage your core by gently tightening your abdominal muscles.

   • Extend your arms out to the sides, parallel to the ground, with palms facing down. This is your starting position.

2. Forehand Push:

   • From the starting position, bring your right arm forward in a sweeping motion while slightly twisting your torso to the left.

   • Keep your elbow slightly bent and your wrist firm, pushing your right hand forward as if you are making a forehand stroke.

   • Return your right arm to the starting position.

3. Backhand Push:

   • Next, bring your left arm forward, twisting your torso to the right as you perform a backward sweeping motion.

   • Again, keep your elbow slightly bent and your wrist firm, pushing your left hand forward as if making a backhand stroke.

   • Return your left arm to the starting position.

4. Repetitions:

   • Continue alternating between the forehand and backhand pushes. Aim for 10-15 repetitions on each side.

   • Focus on smooth, controlled movements to engage your chest, shoulders, and core effectively.

5. Breathing:

   • Inhale as you return your arms to the starting position and exhale as you push your arms forward.

6. Cool Down:

   • After completing your repetitions, gently shake out your arms and take a moment to stretch your chest and shoulders to cool down.

Tips:

• Maintain a good posture throughout the exercise; avoid slumping or leaning too far forward.

• If you feel any discomfort, reduce the range of motion or consult a fitness professional for guidance.