If you are anything like me you, I bet you hate doing push-ups. The idea of 'dropping down and giving 10' fills you with this fear, dread and 'I can't do that' negativity. This year its time to say bye bye to 'girly push-ups' and say hello to the real deal!
I've got some great tips and tutorials below for you to go from plain Jane to G.I Jane this year....
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Being one of the best exercises for women the great thing about the push-up is that it works several muscles at once including the core (beach ready abs here we come!). The push-ups works the shoulders, the glutes and the tri-ceps making it apparently more beneficial for a women to do than a man! Would you believe that?!?! And with all these muscles working together you can burn some serious calories just by dropping down and giving ten!
Mastering the push-up is easy however good form must be followed in order for you to benefit from the exercise. It's OK if you can't yet do one full push-up, start where you are and just keep on perfecting.....
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Firstly lets take at your form for a minute.....
- Your hands should be shoulder width apart with your hands directly under you shoulders
- Your core should be engaged the whole time, make sure you don't drop or arch your lower back
- Make sure your butt isn't sticking in the air, try imagining your body as one straight line
- Your head should be in line with your neck
- Try not to lock your elbows out
Ok time to start your first push-up. The best way to progress, according to Mark Lauren author of 'You are your own gym', is to start with the wall then progress onto a bench and then eventually onto the floor. Skipping out the kneeling push-ups (a.k.a girly push-ups) allows you to progress at a faster rate.
1. Wall Push-ups
Stand facing a wall and extend your arms in front of you. Lean forward slightly and place your palms against the surface. Bend your elbows until your nose nearly touches the wall. Push back out to start. That's one rep. Do two or three set of 15.
2. Bench Push-ups
Place both hands a little bit wider than shoulder width apart on bench. Keep your body in a straight line as if you are doing the plank. At this point you should be on your toes. Bend your elbows and lower your chest towards the bend. Don't let your hips drop. Push back up and straighten your arms. This is one rep. Repeat 15 times.
3. Full Push-Ups
In a plank position, with your hands slightly wider than your shoulders slowly lower your body until your nose is about a fist distance from the ground. Remember to keep your core engaged at all times
Lastly: Remember if it doesn't challenge you it doesn't change you!
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+ Incorporate your push-ups in these great 12 minute workouts
+ 10 weeks to perfect push-ups with Joslyn will keep you motivated to perfection
+ TUNE time. This one is a real gym motivator, turn it up! I want a scream & shout and let it all out!
+ Try out this awesome workout, it's gonna hurt but it's worth it!
+ Try out this awesome workout, it's gonna hurt but it's worth it!
xx
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