How to Do a Dolphin Pushup

A dolphin pushup combines the dolphin pose from yoga with some muscle-pumping action to build strength in the upper body. It makes for an interesting alternative to regular pushups if you're looking for variety in your workouts. All you need is an exercise mat or some non-slip floor space.


dolphin pose

The yoga dolphin pose is an upside-down V with your feet on the ground, legs straight, butt in the air, back straight, elbows on the ground, and hands clasped together on the ground.

To get into the pose, start on your hands and knees. Get down on your elbows and clasp your hands together. Make sure your elbows are shoulder width apart. Put your feet at hip distance apart and facing forward. Lift your butt and straighten your legs. Be careful not to hyper-extend your knees if you're double-jointed.

Your feet don't have to be completely flat on the ground, though your heels should stretch for it. Try to keep your lower back from rounding. Press your butt upward and backward. Your shoulder blades should be pulled in toward your spine and "down" toward your waist. Your head should be pointing in the small triangular space between your elbows and clasped hands - keep your neck relaxed and your head hanging freely.


pushing "up" (forward) in dolphin pose

While in dolphin pose, swing your upper body forward so that your head passes the front of your clasped hands. Maintain all other aspects of the pose - your legs and back remain straight, shoulder blades back and down, neck remains loose. Breathe in as you move.

Depending on how far your feet are from your elbows, you might be able to swing far enough forward to be essentially straightened like a plank.



Swing your upper body backward until you're back to the starting position, or just past it. Breathe out as you move.

Repeat this back and forth motion until you're too tired to move. :)

This won't feel as intense of a workout as a regular plank pushup, and you'll probably be able to do more of them. It's a good way to build some upper body strength if you're starting out with none, and can't do regular pushups yet. If you hold the rest of dolphin pose correctly, it will also stretch out your back and hamstrings.

Some Tips

• Don't hold your breath.
• Move slowly, and hold for a few seconds at each end of the pushup.
• Be sure to consult with a doctor before embarking on any fitness program, especially if you have any heart conditions, joint problems, pregnancy, etc.