**Here is a great bang for your buck exercise that really targets the triceps and core!!**
The long lever push-up + knee tuck combo is awesome exercise that targets both the upper body and core muscles. It is essentially a long lever push up that absolutely torches the triceps, and is combined with a knee tuck, a core stability exercise that is trains the body to resist both extension and rotation.
Here are some key points to this exercise:
1) Place your feet so they are up a wall. While some people might find that their feet will slip, this is usually because they are not driving their body into the wall by pushing backwards with their hands, or they are not contracting the muscles in their entire body. Unless the wall is extremely slippery or your shoes have poor tread, these tactics will rectify the problem. The lower down the wall your feet are, and the more horizontal your body is, the more challenging the exercise will be, particularly for the core muscles.
2) Place your hands so they are as far forward as you can, and set your finger so they are in a triangular position.
3) Before each rep, take a deep breath into your belly, actively tuck your rib cage towards your pelvis, brace your core, squeeze your glutes, now perform the long lever tricep push-up. Once that is complete, perform a knee tuck on either side. Reset and repeat before each rep.
4) With the knee tuck, aim to keep your legs relatively relaxed so they don't do the bulk of the work.
5) Make sure that you maintain proper alignment the entire time. Your body should remain in a straight line from your head to heels, and there should be no collapsing in your neck, hips, and no hyperextension in your lower back. There should be absolutely no rotation occurring in your pelvis or spine.
There are some regressions you can do as you work your way up to performing this exercise:
1) Start with your feet on the floor, not elevated on the wall
2) Do these unweighted