The Qigong Hip Tuck – Prone Posture

The prone position is probably the most difficult posture to engage the “hip tuck”. In a prone position, (also known as a floor horse, plank or bench posture) in order to get your hip rounded under you need to focus on crunching the stomach and rounding the torso without lifting your hip into the air. Not an easy task.

When you are able to fully achieve the position the difference will be remarkable. You can in fact use this Qigong hip tuck position for push ups, but don’t feel bad if you can only do half the reps or less! This is because when you are performing the hip tuck you are effectively increasing the amount of force on your arm (so it basically feel like you are time and a half your weight). I have shown a fair amount of personal trainers this position and they absolutely LOVE IT!

This takes time to get comfortable with, a bit of time in fact, but not to worry I have never seen anyone not get it. Just be sure to take incremental steps, I actually suggest to people new at the posture to perform a half way version where your knees are on the ground and you perform the hip tuck from there. It is also possible to rest the weight on your forearms insted of your hands (especially if you have wrist problems).

Below are some vital points on performing the hip tuck in the prone position