Keep Challenging Your Muscles with These Push-Up Variations

 

Not only do push-ups help you with weight loss; they also improve your muscle wellness. That said, if you really want to tone and build your muscles, you need to keep challenging your body with push-up variations. These suggestions, courtesy of fitness expert Malcolm MacMillan, may not be easy, but they’ll certainly be worth it!

 

1. Weight Vest: According to MacMillan, ‘It sounds simple, but donning a five- or 10-pound weight vest while you do traditional push-ups will add an immediate challenge and help you build muscle just a little quicker. As this becomes easier, it’s fun to wear a heavier vest and see how much weight you can carry. If you don’t want to spring for a vest, just add any sort of weight to your back or have a workout partner push down on your back as you rise.’

 

2. Decline Push-Up: MacMillan notes, ‘Putting your feet on something a foot or more in the air will allow you to complete a deeper push-up, which will work your upper body and core even more. As this becomes easier, you can put your feet on higher surfaces, which can be anything from a chair or bench to a cinder block. When you master this, try using a medicine ball for your feet (holding your balance will be an added challenge).’

 

3. Dive Bomber Push-Up: ‘Start with your hands shoulder-width apart, your feet spread wide and your bum up in the air,’ MacMillan instructs. ‘Drop your head between your upper arms. Your body should be shaped like a triangle. Now, start to bend your arms and slowly slide your head toward the ground. Keep your chin an inch or two from the ground, then pull up so that your back is arched. To complete the push-up, reverse what you’ve just done until you’re back in the triangle position. It helps to imagine that you’re ducking under a fence.’

 

4. Thigh Slap Push-Up: MacMillan comments, ‘This push-up is a mix between a traditional one and a one-handed push-up. As you come up, slap your left thigh with your left hand. Do it in one fluid motion, and then descend again. Now try it with your right side. The key is to be able to do these quickly and smoothly. As you get more adventurous, you can try jumping your back feet off the ground at the same time.’

 

5. Crocodile Push-Up: ‘Picture a crocodile walking,’ says MacMillan. ‘It uses its powerful front legs to propel itself. Now, take that same movement and apply it to a push-up. Warm up by doing traditional push-ups with one hand six to 10 inches ahead of the other. Once you’re ready, take it a step further: As you come up, throw one hand forward a foot. Descend again, and as you rise, throw the other hand forward. Make sure to drag your feet rather than kick them, and suddenly you’ll be across the room – completely thanks to your arms. You can also “walk” backward for an extra exercise.’

 

6. Diamond Push-Up: MacMillan outlines, ‘To work your triceps, place your two hands on the floor in front of you with your index fingers touching and thumbs touching, forming a diamond. From the start position, arms extended and body in the plank position, lower your chest to your hands. You’ll feel a big-time burn in your triceps, and it won’t be long before you’re noticing added muscle.’

 

7. Clap Push-Up: ‘One of the toughest push-ups to master is the age-old clap push-up, in which you clap your hands at the apex of your motion,’ MacMillan asserts. ‘You’ll want to make sure you’re ready to do this before attempting it, because it’s easy to miss catching yourself and suffer a humiliating face-plant.’

The post Keep Challenging Your Muscles with These Push-Up Variations appeared first on .

Categories: clap push, Feet, macmillan, nbsp, push, Push ups, traditional push, weight, weight vest

Keep Challenging Your Muscles with These Push-Up Variations

 

Not only do push-ups help you with weight loss; they also improve your muscle wellness. That said, if you really want to tone and build your muscles, you need to keep challenging your body with push-up variations. These suggestions, courtesy of fitness expert Malcolm MacMillan, may not be easy, but they’ll certainly be worth it!

 

1. Weight Vest: According to MacMillan, ‘It sounds simple, but donning a five- or 10-pound weight vest while you do traditional push-ups will add an immediate challenge and help you build muscle just a little quicker. As this becomes easier, it’s fun to wear a heavier vest and see how much weight you can carry. If you don’t want to spring for a vest, just add any sort of weight to your back or have a workout partner push down on your back as you rise.’

 

2. Decline Push-Up: MacMillan notes, ‘Putting your feet on something a foot or more in the air will allow you to complete a deeper push-up, which will work your upper body and core even more. As this becomes easier, you can put your feet on higher surfaces, which can be anything from a chair or bench to a cinder block. When you master this, try using a medicine ball for your feet (holding your balance will be an added challenge).’

 

3. Dive Bomber Push-Up: ‘Start with your hands shoulder-width apart, your feet spread wide and your bum up in the air,’ MacMillan instructs. ‘Drop your head between your upper arms. Your body should be shaped like a triangle. Now, start to bend your arms and slowly slide your head toward the ground. Keep your chin an inch or two from the ground, then pull up so that your back is arched. To complete the push-up, reverse what you’ve just done until you’re back in the triangle position. It helps to imagine that you’re ducking under a fence.’

 

4. Thigh Slap Push-Up: MacMillan comments, ‘This push-up is a mix between a traditional one and a one-handed push-up. As you come up, slap your left thigh with your left hand. Do it in one fluid motion, and then descend again. Now try it with your right side. The key is to be able to do these quickly and smoothly. As you get more adventurous, you can try jumping your back feet off the ground at the same time.’

 

5. Crocodile Push-Up: ‘Picture a crocodile walking,’ says MacMillan. ‘It uses its powerful front legs to propel itself. Now, take that same movement and apply it to a push-up. Warm up by doing traditional push-ups with one hand six to 10 inches ahead of the other. Once you’re ready, take it a step further: As you come up, throw one hand forward a foot. Descend again, and as you rise, throw the other hand forward. Make sure to drag your feet rather than kick them, and suddenly you’ll be across the room – completely thanks to your arms. You can also “walk” backward for an extra exercise.’

 

6. Diamond Push-Up: MacMillan outlines, ‘To work your triceps, place your two hands on the floor in front of you with your index fingers touching and thumbs touching, forming a diamond. From the start position, arms extended and body in the plank position, lower your chest to your hands. You’ll feel a big-time burn in your triceps, and it won’t be long before you’re noticing added muscle.’

 

7. Clap Push-Up: ‘One of the toughest push-ups to master is the age-old clap push-up, in which you clap your hands at the apex of your motion,’ MacMillan asserts. ‘You’ll want to make sure you’re ready to do this before attempting it, because it’s easy to miss catching yourself and suffer a humiliating face-plant.’

The post Keep Challenging Your Muscles with These Push-Up Variations appeared first on .

Categories: clap push, Feet, macmillan, nbsp, push, Push ups, traditional push, weight, weight vest

Keep Challenging Your Muscles with These Push-Up Variations

 

Not only do push-ups help you with weight loss; they also improve your muscle wellness. That said, if you really want to tone and build your muscles, you need to keep challenging your body with push-up variations. These suggestions, courtesy of fitness expert Malcolm MacMillan, may not be easy, but they’ll certainly be worth it!

 

1. Weight Vest: According to MacMillan, ‘It sounds simple, but donning a five- or 10-pound weight vest while you do traditional push-ups will add an immediate challenge and help you build muscle just a little quicker. As this becomes easier, it’s fun to wear a heavier vest and see how much weight you can carry. If you don’t want to spring for a vest, just add any sort of weight to your back or have a workout partner push down on your back as you rise.’

 

2. Decline Push-Up: MacMillan notes, ‘Putting your feet on something a foot or more in the air will allow you to complete a deeper push-up, which will work your upper body and core even more. As this becomes easier, you can put your feet on higher surfaces, which can be anything from a chair or bench to a cinder block. When you master this, try using a medicine ball for your feet (holding your balance will be an added challenge).’

 

3. Dive Bomber Push-Up: ‘Start with your hands shoulder-width apart, your feet spread wide and your bum up in the air,’ MacMillan instructs. ‘Drop your head between your upper arms. Your body should be shaped like a triangle. Now, start to bend your arms and slowly slide your head toward the ground. Keep your chin an inch or two from the ground, then pull up so that your back is arched. To complete the push-up, reverse what you’ve just done until you’re back in the triangle position. It helps to imagine that you’re ducking under a fence.’

 

4. Thigh Slap Push-Up: MacMillan comments, ‘This push-up is a mix between a traditional one and a one-handed push-up. As you come up, slap your left thigh with your left hand. Do it in one fluid motion, and then descend again. Now try it with your right side. The key is to be able to do these quickly and smoothly. As you get more adventurous, you can try jumping your back feet off the ground at the same time.’

 

5. Crocodile Push-Up: ‘Picture a crocodile walking,’ says MacMillan. ‘It uses its powerful front legs to propel itself. Now, take that same movement and apply it to a push-up. Warm up by doing traditional push-ups with one hand six to 10 inches ahead of the other. Once you’re ready, take it a step further: As you come up, throw one hand forward a foot. Descend again, and as you rise, throw the other hand forward. Make sure to drag your feet rather than kick them, and suddenly you’ll be across the room – completely thanks to your arms. You can also “walk” backward for an extra exercise.’

 

6. Diamond Push-Up: MacMillan outlines, ‘To work your triceps, place your two hands on the floor in front of you with your index fingers touching and thumbs touching, forming a diamond. From the start position, arms extended and body in the plank position, lower your chest to your hands. You’ll feel a big-time burn in your triceps, and it won’t be long before you’re noticing added muscle.’

 

7. Clap Push-Up: ‘One of the toughest push-ups to master is the age-old clap push-up, in which you clap your hands at the apex of your motion,’ MacMillan asserts. ‘You’ll want to make sure you’re ready to do this before attempting it, because it’s easy to miss catching yourself and suffer a humiliating face-plant.’

The post Keep Challenging Your Muscles with These Push-Up Variations appeared first on .

Categories: clap push, Feet, macmillan, nbsp, push, Push ups, traditional push, weight, weight vest

Keep Challenging Your Muscles with These Push-Up Variations

 

Not only do push-ups help you with weight loss; they also improve your muscle wellness. That said, if you really want to tone and build your muscles, you need to keep challenging your body with push-up variations. These suggestions, courtesy of fitness expert Malcolm MacMillan, may not be easy, but they’ll certainly be worth it!

 

1. Weight Vest: According to MacMillan, ‘It sounds simple, but donning a five- or 10-pound weight vest while you do traditional push-ups will add an immediate challenge and help you build muscle just a little quicker. As this becomes easier, it’s fun to wear a heavier vest and see how much weight you can carry. If you don’t want to spring for a vest, just add any sort of weight to your back or have a workout partner push down on your back as you rise.’

 

2. Decline Push-Up: MacMillan notes, ‘Putting your feet on something a foot or more in the air will allow you to complete a deeper push-up, which will work your upper body and core even more. As this becomes easier, you can put your feet on higher surfaces, which can be anything from a chair or bench to a cinder block. When you master this, try using a medicine ball for your feet (holding your balance will be an added challenge).’

 

3. Dive Bomber Push-Up: ‘Start with your hands shoulder-width apart, your feet spread wide and your bum up in the air,’ MacMillan instructs. ‘Drop your head between your upper arms. Your body should be shaped like a triangle. Now, start to bend your arms and slowly slide your head toward the ground. Keep your chin an inch or two from the ground, then pull up so that your back is arched. To complete the push-up, reverse what you’ve just done until you’re back in the triangle position. It helps to imagine that you’re ducking under a fence.’

 

4. Thigh Slap Push-Up: MacMillan comments, ‘This push-up is a mix between a traditional one and a one-handed push-up. As you come up, slap your left thigh with your left hand. Do it in one fluid motion, and then descend again. Now try it with your right side. The key is to be able to do these quickly and smoothly. As you get more adventurous, you can try jumping your back feet off the ground at the same time.’

 

5. Crocodile Push-Up: ‘Picture a crocodile walking,’ says MacMillan. ‘It uses its powerful front legs to propel itself. Now, take that same movement and apply it to a push-up. Warm up by doing traditional push-ups with one hand six to 10 inches ahead of the other. Once you’re ready, take it a step further: As you come up, throw one hand forward a foot. Descend again, and as you rise, throw the other hand forward. Make sure to drag your feet rather than kick them, and suddenly you’ll be across the room – completely thanks to your arms. You can also “walk” backward for an extra exercise.’

 

6. Diamond Push-Up: MacMillan outlines, ‘To work your triceps, place your two hands on the floor in front of you with your index fingers touching and thumbs touching, forming a diamond. From the start position, arms extended and body in the plank position, lower your chest to your hands. You’ll feel a big-time burn in your triceps, and it won’t be long before you’re noticing added muscle.’

 

7. Clap Push-Up: ‘One of the toughest push-ups to master is the age-old clap push-up, in which you clap your hands at the apex of your motion,’ MacMillan asserts. ‘You’ll want to make sure you’re ready to do this before attempting it, because it’s easy to miss catching yourself and suffer a humiliating face-plant.’

The post Keep Challenging Your Muscles with These Push-Up Variations appeared first on .

Categories: clap push, Feet, macmillan, nbsp, push, Push ups, traditional push, weight, weight vest

Keep Challenging Your Muscles with These Push-Up Variations

 

Not only do push-ups help you with weight loss; they also improve your muscle wellness. That said, if you really want to tone and build your muscles, you need to keep challenging your body with push-up variations. These suggestions, courtesy of fitness expert Malcolm MacMillan, may not be easy, but they’ll certainly be worth it!

 

1. Weight Vest: According to MacMillan, ‘It sounds simple, but donning a five- or 10-pound weight vest while you do traditional push-ups will add an immediate challenge and help you build muscle just a little quicker. As this becomes easier, it’s fun to wear a heavier vest and see how much weight you can carry. If you don’t want to spring for a vest, just add any sort of weight to your back or have a workout partner push down on your back as you rise.’

 

2. Decline Push-Up: MacMillan notes, ‘Putting your feet on something a foot or more in the air will allow you to complete a deeper push-up, which will work your upper body and core even more. As this becomes easier, you can put your feet on higher surfaces, which can be anything from a chair or bench to a cinder block. When you master this, try using a medicine ball for your feet (holding your balance will be an added challenge).’

 

3. Dive Bomber Push-Up: ‘Start with your hands shoulder-width apart, your feet spread wide and your bum up in the air,’ MacMillan instructs. ‘Drop your head between your upper arms. Your body should be shaped like a triangle. Now, start to bend your arms and slowly slide your head toward the ground. Keep your chin an inch or two from the ground, then pull up so that your back is arched. To complete the push-up, reverse what you’ve just done until you’re back in the triangle position. It helps to imagine that you’re ducking under a fence.’

 

4. Thigh Slap Push-Up: MacMillan comments, ‘This push-up is a mix between a traditional one and a one-handed push-up. As you come up, slap your left thigh with your left hand. Do it in one fluid motion, and then descend again. Now try it with your right side. The key is to be able to do these quickly and smoothly. As you get more adventurous, you can try jumping your back feet off the ground at the same time.’

 

5. Crocodile Push-Up: ‘Picture a crocodile walking,’ says MacMillan. ‘It uses its powerful front legs to propel itself. Now, take that same movement and apply it to a push-up. Warm up by doing traditional push-ups with one hand six to 10 inches ahead of the other. Once you’re ready, take it a step further: As you come up, throw one hand forward a foot. Descend again, and as you rise, throw the other hand forward. Make sure to drag your feet rather than kick them, and suddenly you’ll be across the room – completely thanks to your arms. You can also “walk” backward for an extra exercise.’

 

6. Diamond Push-Up: MacMillan outlines, ‘To work your triceps, place your two hands on the floor in front of you with your index fingers touching and thumbs touching, forming a diamond. From the start position, arms extended and body in the plank position, lower your chest to your hands. You’ll feel a big-time burn in your triceps, and it won’t be long before you’re noticing added muscle.’

 

7. Clap Push-Up: ‘One of the toughest push-ups to master is the age-old clap push-up, in which you clap your hands at the apex of your motion,’ MacMillan asserts. ‘You’ll want to make sure you’re ready to do this before attempting it, because it’s easy to miss catching yourself and suffer a humiliating face-plant.’

The post Keep Challenging Your Muscles with These Push-Up Variations appeared first on .

Categories: clap push, Feet, macmillan, nbsp, push, Push ups, traditional push, weight, weight vest

Keep Challenging Your Muscles with These Push-Up Variations

 

Not only do push-ups help you with weight loss; they also improve your muscle wellness. That said, if you really want to tone and build your muscles, you need to keep challenging your body with push-up variations. These suggestions, courtesy of fitness expert Malcolm MacMillan, may not be easy, but they’ll certainly be worth it!

 

1. Weight Vest: According to MacMillan, ‘It sounds simple, but donning a five- or 10-pound weight vest while you do traditional push-ups will add an immediate challenge and help you build muscle just a little quicker. As this becomes easier, it’s fun to wear a heavier vest and see how much weight you can carry. If you don’t want to spring for a vest, just add any sort of weight to your back or have a workout partner push down on your back as you rise.’

 

2. Decline Push-Up: MacMillan notes, ‘Putting your feet on something a foot or more in the air will allow you to complete a deeper push-up, which will work your upper body and core even more. As this becomes easier, you can put your feet on higher surfaces, which can be anything from a chair or bench to a cinder block. When you master this, try using a medicine ball for your feet (holding your balance will be an added challenge).’

 

3. Dive Bomber Push-Up: ‘Start with your hands shoulder-width apart, your feet spread wide and your bum up in the air,’ MacMillan instructs. ‘Drop your head between your upper arms. Your body should be shaped like a triangle. Now, start to bend your arms and slowly slide your head toward the ground. Keep your chin an inch or two from the ground, then pull up so that your back is arched. To complete the push-up, reverse what you’ve just done until you’re back in the triangle position. It helps to imagine that you’re ducking under a fence.’

 

4. Thigh Slap Push-Up: MacMillan comments, ‘This push-up is a mix between a traditional one and a one-handed push-up. As you come up, slap your left thigh with your left hand. Do it in one fluid motion, and then descend again. Now try it with your right side. The key is to be able to do these quickly and smoothly. As you get more adventurous, you can try jumping your back feet off the ground at the same time.’

 

5. Crocodile Push-Up: ‘Picture a crocodile walking,’ says MacMillan. ‘It uses its powerful front legs to propel itself. Now, take that same movement and apply it to a push-up. Warm up by doing traditional push-ups with one hand six to 10 inches ahead of the other. Once you’re ready, take it a step further: As you come up, throw one hand forward a foot. Descend again, and as you rise, throw the other hand forward. Make sure to drag your feet rather than kick them, and suddenly you’ll be across the room – completely thanks to your arms. You can also “walk” backward for an extra exercise.’

 

6. Diamond Push-Up: MacMillan outlines, ‘To work your triceps, place your two hands on the floor in front of you with your index fingers touching and thumbs touching, forming a diamond. From the start position, arms extended and body in the plank position, lower your chest to your hands. You’ll feel a big-time burn in your triceps, and it won’t be long before you’re noticing added muscle.’

 

7. Clap Push-Up: ‘One of the toughest push-ups to master is the age-old clap push-up, in which you clap your hands at the apex of your motion,’ MacMillan asserts. ‘You’ll want to make sure you’re ready to do this before attempting it, because it’s easy to miss catching yourself and suffer a humiliating face-plant.’

The post Keep Challenging Your Muscles with These Push-Up Variations appeared first on .

Categories: clap push, Feet, macmillan, nbsp, push, Push ups, traditional push, weight, weight vest

Keep Challenging Your Muscles with These Push-Up Variations

 

Not only do push-ups help you with weight loss; they also improve your muscle wellness. That said, if you really want to tone and build your muscles, you need to keep challenging your body with push-up variations. These suggestions, courtesy of fitness expert Malcolm MacMillan, may not be easy, but they’ll certainly be worth it!

 

1. Weight Vest: According to MacMillan, ‘It sounds simple, but donning a five- or 10-pound weight vest while you do traditional push-ups will add an immediate challenge and help you build muscle just a little quicker. As this becomes easier, it’s fun to wear a heavier vest and see how much weight you can carry. If you don’t want to spring for a vest, just add any sort of weight to your back or have a workout partner push down on your back as you rise.’

 

2. Decline Push-Up: MacMillan notes, ‘Putting your feet on something a foot or more in the air will allow you to complete a deeper push-up, which will work your upper body and core even more. As this becomes easier, you can put your feet on higher surfaces, which can be anything from a chair or bench to a cinder block. When you master this, try using a medicine ball for your feet (holding your balance will be an added challenge).’

 

3. Dive Bomber Push-Up: ‘Start with your hands shoulder-width apart, your feet spread wide and your bum up in the air,’ MacMillan instructs. ‘Drop your head between your upper arms. Your body should be shaped like a triangle. Now, start to bend your arms and slowly slide your head toward the ground. Keep your chin an inch or two from the ground, then pull up so that your back is arched. To complete the push-up, reverse what you’ve just done until you’re back in the triangle position. It helps to imagine that you’re ducking under a fence.’

 

4. Thigh Slap Push-Up: MacMillan comments, ‘This push-up is a mix between a traditional one and a one-handed push-up. As you come up, slap your left thigh with your left hand. Do it in one fluid motion, and then descend again. Now try it with your right side. The key is to be able to do these quickly and smoothly. As you get more adventurous, you can try jumping your back feet off the ground at the same time.’

 

5. Crocodile Push-Up: ‘Picture a crocodile walking,’ says MacMillan. ‘It uses its powerful front legs to propel itself. Now, take that same movement and apply it to a push-up. Warm up by doing traditional push-ups with one hand six to 10 inches ahead of the other. Once you’re ready, take it a step further: As you come up, throw one hand forward a foot. Descend again, and as you rise, throw the other hand forward. Make sure to drag your feet rather than kick them, and suddenly you’ll be across the room – completely thanks to your arms. You can also “walk” backward for an extra exercise.’

 

6. Diamond Push-Up: MacMillan outlines, ‘To work your triceps, place your two hands on the floor in front of you with your index fingers touching and thumbs touching, forming a diamond. From the start position, arms extended and body in the plank position, lower your chest to your hands. You’ll feel a big-time burn in your triceps, and it won’t be long before you’re noticing added muscle.’

 

7. Clap Push-Up: ‘One of the toughest push-ups to master is the age-old clap push-up, in which you clap your hands at the apex of your motion,’ MacMillan asserts. ‘You’ll want to make sure you’re ready to do this before attempting it, because it’s easy to miss catching yourself and suffer a humiliating face-plant.’

The post Keep Challenging Your Muscles with These Push-Up Variations appeared first on .

Categories: clap push, Feet, macmillan, nbsp, push, Push ups, traditional push, weight, weight vest

How to Get Your Upper Body Toned in Time for Your Wedding

For most brides, the upper arms are the only area on show. Whether you’re going strapless or have a dress with capped sleeves picked out, your arms need to be at their best for all the bear-hugging, hand-holding, bouquet-tossing, and glass-toasting you’ll be doing at your wedding. This is perhaps why most brides focus on their upper body fitness for the big day and with these exercises, so can you.

 

1. The Push-Up Progression: Wellness expert Lexi Walters instructs, ‘Place your hands on a windowsill, table, or bench with your toes on the floor. Keep your body in a straight line, with your arms fully extended. Bend your elbows 90 degrees; then push back up. Be sure to keep your abs engaged and your head in line with your spine. Continue doing push-ups for about 30 seconds. Next, hold yourself in the start position for another 30 seconds.’ For a more advanced version of this exercise, Walters outlines, ‘Assume a regular push-up position with your hands on the floor, palms below your shoulders and your abs contracted. Do 30 seconds of push-ups. Hold the push-up plank position for 30 seconds. Contract your abs and squeeze your inner thighs together.’

 

2. Cheerleader Raise: ‘This move will raise your heart rate as you target your shoulders, helping to take care of excess flab as you tighten and tone the muscles underneath,’ says Walters. ‘Stay motivated: Imagine those dumbbells are five-pound bouquets. Stand with your fee hip-distance apart, one hand on your hip, the other holding a dumbbell at your side. Raise the dumbbell above your head. Try to lengthen your opposite arm and leg away from each other. Then drive the knee toward the elbow. (The more the legs work, the higher the calorie burn.)’

 

3. Pullovers with Dumbbells: According to Walters, ‘You’ll be toasting your guests at some point during your big day – here’s a move that’ll make your arms look tight as you raise that glass. Lying on an exercise bench or large couch cushion, hold a five- or eight-pound dumbbell in both hands with your arms extended over your chest. Slowly lower the weight behind your head and return the weight back. Do 15 reps. (Want it harder? Raise your legs and bend your knees 90 degrees.)’

 

4. The Kickback: Walters notes, ‘An amped-up version of yoga’s Cobra pose, the Kickback can get you closer to those sculpted shoulder blades your backless dress is begging to reveal. Lie facedown on a mat with your legs together and a resistance band under your chest, holding one end in each hand, arms by sides. Lift your chest and reach your arms straight out at shoulder level in front of you, keeping your shoulders down. Hold for one count.’

 

5. Total-Body Burner: ‘This move will tone and sculpt just about everything, so you’ll want to add it to your routine no matter what your dress looks like,’ asserts Walters. ‘Come into a full push-up position, balancing with your toes on a step. Lower into a push up. Bring your left knee toward your chest, then raise the knee out to the side until it’s at hip height. Bring the knee back to centre, then lower your foot back to the step and return to start. Repeat the sequence for eight reps. Rest for 30 seconds, then switch sides.’

 

6. Cat & Cow: Walters explains, ‘This combo is an excellent stress reliever as well as back strengthener and toner, especially if you’re holding tension (invitations are late, mother-in-law just upped the guest list) in your lower back. Cow Pose: On hands and knees, inhale and lift head while making back concave. Cat Pose: On exhale, tuck tailbone, contract abs, and round back, head down. Child’s Pose: Draw hips back to heels, drop chest, rounding spine, and rest forehead on the floor, arms in front of you. Do 6 reps of the whole cycle. Rest in Child’s Pose for several breaths.’

Categories: arms, nbsp, push, Push ups, raise, tone, Upper Body, walters, wedding

Keep Challenging Your Muscles with These Push-Up Variations

Not only do push-ups help you with weight loss; they also improve your muscle wellness. That said, if you really want to tone and build your muscles, you need to keep challenging your body with push-up variations. These suggestions, courtesy of fitness expert Malcolm MacMillan, may not be easy, but they’ll certainly be worth it!

 

1. Weight Vest: According to MacMillan, ‘It sounds simple, but donning a five- or 10-pound weight vest while you do traditional push-ups will add an immediate challenge and help you build muscle just a little quicker. As this becomes easier, it’s fun to wear a heavier vest and see how much weight you can carry. If you don’t want to spring for a vest, just add any sort of weight to your back or have a workout partner push down on your back as you rise.’

 

2. Decline Push-Up: MacMillan notes, ‘Putting your feet on something a foot or more in the air will allow you to complete a deeper push-up, which will work your upper body and core even more. As this becomes easier, you can put your feet on higher surfaces, which can be anything from a chair or bench to a cinder block. When you master this, try using a medicine ball for your feet (holding your balance will be an added challenge).’

 

3. Dive Bomber Push-Up: ‘Start with your hands shoulder-width apart, your feet spread wide and your bum up in the air,’ MacMillan instructs. ‘Drop your head between your upper arms. Your body should be shaped like a triangle. Now, start to bend your arms and slowly slide your head toward the ground. Keep your chin an inch or two from the ground, then pull up so that your back is arched. To complete the push-up, reverse what you’ve just done until you’re back in the triangle position. It helps to imagine that you’re ducking under a fence.’

 

4. Thigh Slap Push-Up: MacMillan comments, ‘This push-up is a mix between a traditional one and a one-handed push-up. As you come up, slap your left thigh with your left hand. Do it in one fluid motion, and then descend again. Now try it with your right side. The key is to be able to do these quickly and smoothly. As you get more adventurous, you can try jumping your back feet off the ground at the same time.’

 

5. Crocodile Push-Up: ‘Picture a crocodile walking,’ says MacMillan. ‘It uses its powerful front legs to propel itself. Now, take that same movement and apply it to a push-up. Warm up by doing traditional push-ups with one hand six to 10 inches ahead of the other. Once you’re ready, take it a step further: As you come up, throw one hand forward a foot. Descend again, and as you rise, throw the other hand forward. Make sure to drag your feet rather than kick them, and suddenly you’ll be across the room – completely thanks to your arms. You can also “walk” backward for an extra exercise.’

 

6. Diamond Push-Up: MacMillan outlines, ‘To work your triceps, place your two hands on the floor in front of you with your index fingers touching and thumbs touching, forming a diamond. From the start position, arms extended and body in the plank position, lower your chest to your hands. You’ll feel a big-time burn in your triceps, and it won’t be long before you’re noticing added muscle.’

 

7. Clap Push-Up: ‘One of the toughest push-ups to master is the age-old clap push-up, in which you clap your hands at the apex of your motion,’ MacMillan asserts. ‘You’ll want to make sure you’re ready to do this before attempting it, because it’s easy to miss catching yourself and suffer a humiliating face-plant.’

Categories: clap push, Clap Push-Up, Crocodile Push-Up, Feet, macmillan, nbsp, push, Push ups, traditional push, variations, weight, weight vest

Why Do You Ignore Push-Ups? 4 Moves to Amp Your Workout

Why do you ignore push-ups? Is it because they remind you of punishing PE lessons, or do you think push-ups are so basic and simple that they couldn’t possibly do anything for your wellbeing? Whatever your reasons, you’re giving push-ups an unfair reputation, and potentially hampering your workout wellness in the process. According to fitness expert Patrick Owen, ‘Push-ups are one of the best overall upper-body exercises that exist. They’re a staple of numerous exercise programmes, including CrossFit, martial arts and military fitness…While push-ups are associated with the chest and triceps, they also work the upper back, shoulders, and core. Your lats, traps and abs need to stabilise your pushing muscles, while your lower back, legs and glutes need to stay engaged to keep your hips from sagging or piking up too high.’ So how can you master the basic push-up, and go on to incorporate a whole host of variations into your fitness routine?

 

1. The Basic Push-Up: ‘It all starts with the basic push-up,’ says Owen. ‘To get the most out of your push-up, it’s important to pay attention to form and range of motion. Keep a straight line from the ankles to the shoulders, with hands about shoulder-width apart and elbows back at around a 45-degree angle. Keep the head aligned with the back and be careful not to peck at the ground like a chicken. Your chest should be the first thing to touch the ground, not your pelvis. Many beginners have trouble going low enough in their push-ups, so it might be helpful to place an object like a tennis ball or dumbbell on the ground under the chest in order to have a reference point for how low to go. Your arms should bend past 90 degrees for the push-up to count. Your goal is to perform a clean chest-to-floor push-up with proper alignment that showcases your excellent upper body strength and mobility.’

 

2. The Clap Push-Up: Owen notes, ‘The most common type of plyometric push-up is the clap push-up. The objective of this one, as the name implies, is to clap your hands in the air at the top of your push-up and return them safely to the ground before you smash your teeth in. Anything involving plyometrics requires rapid, explosive force to give you ample airtime to perform a clap, two claps or even three claps between reps. While speed is important, getting your body high enough is what you really need to work on. An easy progression to the clap push-up is to perform plyo push-ups without clapping until you’re powerful enough to feel confident that you won’t face plant. In the meantime, practice on a soft surface just in case you miss your landing.’

 

3. Triangle Push-Up: According to a study commissioned by the American Council on Exercise, the triangle push-up is the best exercise for triceps. The researchers commented, ‘All across the board, the triangle push-up elicited the most muscle activity in our subjects.’ However, Owen warns, ‘Before you get excited about getting rid of your batwings, remember that tricep exercises won’t get rid of the fat on your arms, but they will help you build muscle, which can contribute to overall fat loss. In a push-up position, place your hands directly beneath your chest with the forefingers and thumbs touching, making a triangle shape. Make sure your back is flat and your core is engaged. As you lower yourself, your elbows will naturally flare out to the sides. Once your chest touches the floor, push back up and repeat.’

 

4. Spiderman Push-Up: ‘This push-up variation gives you a superhero’s body without having to wear the silly costume,’ Owen asserts. ‘What makes the Spiderman push-up more difficult than the traditional push-up is that you generate more resistance due to the added weight you add to one side. Start from a push-up position with your arms slightly wider than shoulder-width apart and control your descent. When you’re at the lowest position of your push-up, move one leg forward and bring your knee forward toward your elbow. The movement causes your core to engage and maintain balance, giving your pecs, arms, shoulders and abs a harder workout. As a bonus, the leg movement mimics a lower ab crunch, giving your abs an extra workout.’

Categories: basic push, Benefits, clap push, Clap Push-Up, floor push, ignore push, Push ups, shoulder width, spiderman push, triangle push, Triangle Push-Up, Upper Body

Finding Time for Fitness: 6 Ways to Fit It In

Lack of time is everyone’s main excuse for not working out, but do you really not have time for fitness? Sure, you’ve got a lot on your plate, but even just a few minutes of activity every day can help you reap major rewards for your overall wellbeing. In fact, if you’re fitter, you’ll have more energy to help you cope with all your daily tasks! So, how do you find the time to give your wellness a boost? We spoke to Certified Personal Trainer and Fitness Instructor Jennipher Walters for her top tips.

 

1. Get On Up: ‘Sleep is definitely important for overall health and weight-loss, but could you hit the sheets just 30 minutes earlier, so that you could get up and work out before your day starts?,’ asks Walters. ‘Working out in the morning has numerous benefits including regulating appetite, boosting energy and—perhaps the biggest benefit of all—an AM sweat session ensures that your workout is checked off first thing each day!’

 

2. Log Off…: Walters recommends, ‘For just a few days, record how much time you spend surfing the Internet, checking personal email, watching TV and playing video games whether it’s on your computer or your phone. You just might be surprised at how much time you spend on Facebook or playing Angry Birds. Just a few minutes here and there can add up to an hour or more each day. Cut out just some of that screen time and, voila, you suddenly have time to squeeze in at least 10 or 15 minutes of exercise into even the busiest day.’

 

3. …But Be an Active TV Watcher: ‘It’s unrealistic to never watch TV or to shun the Internet forever,’ Walters admits. ‘So when you do, try to incorporate some physical activity. When watching TV, make it a point to do some jumping jacks or push-ups during commercials. Doing a little exercise during the commercial breaks can add up to almost 20 minutes of fitness for every hour of TV you watch. And instead of sitting in a chair when on the computer, try sitting on a stability ball or stack your computer up on some books so that you have a standing desk to surf from. No matter how you do it, try not to sit for more than 20 minutes at a time!’

 

4. Workout On Your Commute: Walters asserts, ‘One of the best ways to fit exercise into your life is by incorporating it into your school or work transportation routine. If you live close enough, consider biking to work. If you take the bus, walk to a bus stop that’s an extra block or two away, or get off the bus a stop sooner than usual and get a few more steps in. And if you drive to work, park as far away as you can—even a few blocks away, if possible.’

 

5. Socialise While You Exercise: ‘Make your social time more active by planning events that get all of you moving,’ Walters advises. ‘Go for a family hike on a beautiful Saturday morning, play a game of tag football with your buddies during halftime, or make a date with your significant other or best friend on the treadmill. There are so many options for squeezing more activity into your social calendar!’

 

6. Make Chores More Hardcore: ‘While cleaning might not be the most fun activity, it’s something we all have to do, and it can definitely be a workout if you want it to be,’ notes Walters. ‘Set a kitchen timer for 20 minutes and see how much of the house you can clean. Try to be as efficient and quick-paced as possible, and I guarantee you’ll work up a sweat. If you’re doing lighter housework that is harder to get your heart rate up (like laundry or organising), throw in some lunges or push-ups every few minutes to start feeling the burn.’

Categories: busy schedule, Commute, day nbsp, household chores, minutes, nbsp, Push ups, time, walters, watching tv, work

How to Lose Weight and Get Fit as a Teenager

Technology can boost your fitness in a number of ways. With online groups and apps to help you, you can be on your journey to a better overall wellbeing in a matter of mouse clicks. However, for 12-year experienced Certified Personal Trainer Yarixa Ferrao, NASM, CPR/AED, technology is actually hampering teenage wellness. She notes, ‘With all this technology, kids and teens are losing connection with their bodies and have become more sedentary because of it. And when they start seeing themselves gain weight they may attempt joining the gym or just continue to gain it because they have no idea what to do. Plus, in the gym, unless they have a personal trainer there’s no one there to instruct them and they end up doing what their friends do. In the end, they spend hours on the treadmill, which will amount to not a whole lot of progress.’

 

Therefore, Ferrao has created a workout routine especially for teenagers. Ferrao explains, ‘I know the importance of building a solid body foundation, especially as a developing teen. This is also a time to build self confidence, be mentally focused, reduce stress (teenage years can be stressful with all the expectations from parents and teachers while finding your own voice) and enjoy these years to the fullest, instead of worrying about appearance and lacking self esteem. I worked with three teens for a show on MTV called I Used to Be Fat in which the kids were desperate to lose weight, feel great, and lead a happier life. The result: They lost a lot of weight, got stronger, and gained self confidence! They also were able to experience a completely different life and a different perspective, from very down and negative, to up, open, and positive.’

 

Ferrao recommends focusing on the core, combining bodyweight movements (styles such as yoga, functional training, Pilates, animalistic movements, Karate), and locomotion (or running, hiking, biking, sprinting and walking). She provides the following workout routine (once you’ve got the OK from your doctor and have done five to 10 minutes warming up, of course):

 

1. Cardio: Ferrao instructs, ‘Instead of just doing hours on end on the treadmill, do short burst of sprints (run as fast as you can). Warm-up first for five minutes or until you feel the body get a bit sweaty. Then increase the speed to go as fast as you are able to for 20 seconds. Take a 20 second break and then repeat your 20 second sprint. Do this for six minutes and up to 12 minutes, allowing your rest periods to be longer if you need extra time to be able to perform the full 20 second sprint. Preferably do it outside. The treadmill is the next best choice.

 

2. Work on that core: ‘To increase your metabolism, gain muscular endurance and a stronger core, don’t just go out and run miles and miles and then do a ton of crunches,’ Ferrao urges. ‘This won’t help much unless cross country is your sport.’ Instead, once you finish your warm-up and sprinting, do the following routine:

 

• 12-15 squats with a pair of dumbbells or just body weight if you are a beginner.


• 15 push-ups or modified push-ups.


• 20 reverse lunges, 10 with the right leg and 10 with the left one.


• Plank – hold for 30 seconds.


• 12-15 jumping pull-ups.


• 12-15 squat to presses using dumbbells about six to eight pounds for girls and 12 to 15 pounds for boys.


• Side plank – hold 30 seconds.


• Five burpees.

 

Repeat for  3 or 4 rounds! Take 1.5 minute-rest between each set. Pause at any point if you feel dizzy or faint.

Categories: Core, ferrao, Lose weight, minutes, nbsp, Personal Trainer, plank hold, Push ups, Teenagers, weight, Weight Loss, workout routine

Eight Equipment-Free Exercises: Who Says You Need a Gym?

If fitness is on your list of New Year’s resolutions this year, you may be considering joining a gym or buying special equipment to help you get your wellness in shape. However, you don’t need a gym or expensive extras to look after your wellbeing; you can hit every muscle in your body and slash fat with these super simple exercises.

 

1. Squat: The squat is so natural (just watch how a baby sits!) Susy Sedano, the community manager of LiveStrong.com with a MA in Clinical Psychology, explains, ‘This movement works all of the muscles in the lower body including the quads, glutes and hamstrings. It also provides an extra kick for the core as you need your deep abdominal muscles and back to perform this exercise correctly.’

 

2. Push-Up: According to Sedano, ‘This is one of the best upper body exercises because it works everything from your chest to your back, your arms and even your abs. Make sure your shoulders line up with your wrists and you tuck your elbows towards your sides (and don’t flare out your elbows wide). Try to get your chest and hips as close to the floor as possible without touching.’

 

3. Bridge: Also known as a hip raise or hip extension, the bridge is great for strengthening your glutes and hamstrings, while working your abs, back and inner thighs at the same time. Sedano advises, ‘For a fun variation, lift your hips with your feet flat on the floor and slowly extend one leg long into the sky.’

 

4. Lunge: ‘Start with feet together and arms resting comfortably by your sides,’ Sedano instructs. ‘Step forward with your right foot and lower your body until your front knee is at 90 degrees and your knee is not touching the floor. Then, to complete the exercise, push off of your front right foot while straightening your left leg. Keep your right foot off of the floor and balance with your right thigh parallel to the floor.’

 

5. Plank: For defining your core, the plank has become one of the key go to exercises. Sedano advises, ‘If you are struggling to maintain the arms straight position try this exercise on your forearms. Be sure to align your elbows and shoulders and keep your hips, heels and shoulders at the same height.’

 

6. Triceps Dip: ‘This exercise targets the muscles on the back of your upper arms,’ says Sedano. ‘If you find that you have wrist discomfort, try turning your hands slightly to the side or take breaks to roll out your wrists. In order to target the back of your arms correctly be sure to have your hips as close to the edge of the chair as possible, otherwise your legs will do the work instead of your arms.’

 

7. Single Leg Deadlift: A lot of workouts typically ignore the muscles on the backside of your body, but the single leg deadlift targets these muscles, as well as working your hamstrings, glutes and core. Sedano details, ‘Stand on one leg with your knee slightly bent, and without changing the bend in your knee, bend at your hips and lower your torso until it’s parallel to the floor. Pause, then return to the start. Do all reps, and then switch legs and repeat.’

 

8. Spinal Balance: ‘Come into a table-top position on your palms and knees, making sure that your head and neck are a natural extension of the spine,’ Sedano explains. ‘Extend your right arm out directly in front of your shoulder. With your palm facing in, slowly extend your left leg back behind you with your heel lifted and leg in alignment with your hips. Complete the exercise by bringing your right elbow in to touch your left knee while rounding up through your spine and tucking your chin into your chest. Return to the starting straight-arm and leg position.’

Categories: arms, hips, left leg, leg deadlift, nbsp, Plank, Push ups, sedano, sedano advises, single leg, slowly extend, Squat

Running Strong: 4 Strength Exercises Every Runner Should Do

While you may have started running to take care of your wellbeing or enhance your weight wellness, once you’ve got the bug you care about one thing; being a better runner. No matter what kind of runner you are, or how many races you have done, you want to get faster, go further, improve your technique, be more efficient and stay injury free. However, if you want to achieve any of these goals, you have to do more than just run. To reach your full running potential, you need to incorporate other exercises into your fitness routine.

 

According to fitness instructor and certified personal trainer Nicole Nichols, ‘Runners are a breed all their own. I can say that because I am a runner. We can be quirky about our race rituals and to outsiders looking in, our lives seem to revolve around a “boring” sport of putting one foot in front of the other. But as any runner knows, it’s not really that simple (or boring!), to try to fit in fartleks, quarters, repeats and speed work along with your hills, distance runs, and race days. Mile after mile, we pound the pavement—rain, cold or sun—to reach our goals.’ Sure, speed work is easy, but what about strength?

 

Nichols notes, ‘Strength training is an important form of exercise for serious athletes and recreational exercisers alike, because not only does it help you build lean muscles that power your body through tough runs, but it also fires up your metabolism to help with weight-control and strengthens your bones against age-related deterioration. A solid strength training programme can help runners achieve a more balanced musculature for greater power and a lower injury risk.’ So, as a runner, what moves should you include as part of your strength-training programme?

 

1. Squats: Nichols asserts, ‘Squats are the single most effective exercise that you can perform to strengthen the entire lower body. Squats target the quadriceps, hamstrings, hips, hip flexors, and glutes, and even activate your core. When done properly, they can also help strengthen your knees and prevent knee pain and injury.’

 

2. Lateral Movements: ‘Runners seem to only move in one direction: forwards,’ says Nichols. ‘That’s why it’s important to train your body through other planes of movement, like backwards or sideways (laterally). Lateral moves help you train often-neglected muscles like the abductors (outer thigh) and adductors (inner thigh), helping increase stability at your joints, improve your balance, and prevent injury.’

 

3. Push-Ups: Nichols warns, ‘Runners often neglect their upper bodies when training, but a strong upper body is essential for overall fitness and powerful runs. Push-ups help strengthen the arms, chest, and shoulders, as well as the core, in one move, and you can do them anywhere, too. Various types of bench presses or chest presses also work many of the same muscles, but there are plenty of ways to continue challenging yourself with push-ups.’ Why not try push-ups using an exercise ball or standing and pushing against a wall to get more variation into your workout?

 

4. Plank: It’s not just your upper body and lower body you need to work on, but also the bit in the middle. ‘As a runner, you are only as strong as your core is—your abs, obliques, lower back and hips,’ Nichols points out. ‘These muscles, which wrap around your torso like a corset, help you balance and support every step you take. Strong abdominals and lower back muscles also help you run with better posture, which aids in breathing. The plank is one of the best ways you can train every muscle in your core.’

Categories: body, injury nbsp, nichols, Plank, Push ups, runner, Running, speed work, Strength Training, training programme, Upper Body

Travel-Friendly Running Circuits To Maintain Fitness

If you enjoy travelling, you’ll know just how much of a strain it can place on your fitness routine. The bad diet you eat, the stuffy hotel rooms and different climates don’t make for a great environment for keeping fit, but if you plan ahead you can ensure that you maintain your running record while you’re on holiday. There are some great indoor workouts you can do while you’re on the road, and all you need to complete them is a smart phone or watch, and a skipping rope. You may also want to download a tabata app for some of the workouts, which is a form of interval training where you perform an exercise at a high intensity for 20 seconds then 10 seconds of rest, for a series of eight rounds. Another workout which is really effective is eccentric training, which is the lowering phase of an exercise. Such as when you perform a push-up then lower your body as slowly as you can to the floor. When you reach it, you hold the position for three seconds, then return to the starting position. As a warm up, you can do the following routine: run or use the skipping rope for two to four minutes, perform ten air squats, ten arm circles – both forward and backwards, 20 lunges then five to ten push-ups. To cool down, you should walk for two to four minutes, then do five to ten minutes of static stretching.

These workouts should be done as a circuit, in which you should do each exercise consecutively without taking a break. The first workout begins with ten air squats, ten push-ups, ten sit-ups, ten lunges, a one-minute plank then rest for 30 seconds. You need to repeat the circuit five to ten times, then cool down with the above routine. Another routine which is great for getting your heart rate up is one minute of skipping rope followed by ten burpees; one minute of skipping rope followed by ten squats; one minute of skipping rope followed by ten sit-ups, then one minute of rest. As before, do five to ten rounds of the circuit then rest with a cool down session for five minutes. The third circuit is a Tabata circuit which you’ll complete for 32 rounds. You need to set your tabata timer for repeat 32 times for 20 seconds. Do each exercise for 20 seconds, rest for ten seconds then move onto the next exercise. Each of the exercises you’ll need to complete are as follows: skipping rope, squats, plank and lunges. Depending on how fit you are, you can always do the 32 rounds twice, with a two minute break in between.

 

Another tabata round, for eight rounds this time, consists of burpees, mountain climbers, sit-ups and jump squats. If time permits, you can always double this and do 16 rounds with a short break in between. The final workout requires you to set your timer to 12 to 15 minutes – remember that the goal of this particular circuit is not to take any breaks. See how many times you can get through it! It comprises 30 lunges, 15 push-ups, one minute of skipping rope and 30 seconds plank or 15 sit-ups. These workouts are tough enough to make you feel like you’ve had a workout, but simple enough that you don’t need to bring your entire gym with you in order to complete them. Circuit training such as this is ideal if you’re travelling – all you need is 30 minutes to yourself and enough room to move, and you can create an effective training session to maintain your fitness on the road.

Categories: air squats, circuit, Circuit Training, fitness, minute, Push ups, rope, Running, seconds, sit ups, skipping, skipping rope

Push-Ups: Two Variations that Make You Want to Try Them!

The push-up – is there anything more daunting to an aspiring fitness enthusiast? Sure, you can start jogging or take up yoga easily enough, but push-ups? No thanks! According to wellness expert Martin Rooney, who holds a Master of Health Science in physical therapy from the Medical University of South Carolina and a Bachelor of Arts in exercise science from Furman University, ‘During 25 years of training, I’ve seen push-ups used in high school gym classes, the military, and dojos, often as a form of punishment. With good reason: Push-ups are tough.’ So why, then, do people put their wellness through the mill by attempting to do push-ups?

 

Rooney notes, ‘While people at gyms spend lots of time on benches and other fancy equipment, push-ups may be an even more effective way to get you stronger, faster. And they’re far more versatile than people think.’ In fact, with the odd tweak here and there, push-ups can provide an amazing workout for your core and upper body (think flat abs and super-toned arms). So while the idea of attempting push-ups may not be so appealing to your sense of wellbeing, the results they can provide may be just enough to tempt you. However, before we get onto variations, we first need to establish the proper push-up technique.

 

‘Before you jump into variations of the classic push-up, be sure you get the original right,’ Rooney urges. ‘To maintain proper form, you must keep your back flat, abs tight, butt down, and shoulders rotated so that the crook of the elbow faces forward. This position ensures that your core is engaged and that your shoulders are in the position that’s the least likely to cause irritation. If your wrists bother you, perform the push-up on your knuckles, which keeps the wrists in a more neutral position.’ But how do you know if you’re actually getting it right?

 

Rooney points out, ‘There are a few classic form failures that can indicate glaring areas of weakness. If the low back sags, it shows that your core is weak. If the shoulder blades flare out from the body in the top position of the push-up, the Serratus Anterior (muscles along the side of your rib cage just underneath your arms) need work. Try doing Push-up Holds (which are just like a plank, only with your arms extended rather than resting on your elbows) for your core, and Mountain Climbers (same position as a push-up hold, only you make it more challenging by bringing your knees to your chest on alternating legs) for the Serratus Anterior.’

 

Now that we’ve got that sorted, let’s look at two push-up variations that put more demand on your core and upper body. In both versions, you change the position of your knees so that your abs, shoulders and hip flexors have to work overtime to keep you off the ground – and end up looking fabulous as a result!

 

1. Knee-To-Elbow Push-Up: ‘Begin at the top of the push-up position,’ Rooney instructs. ‘Keep your back straight and lower the torso under control. At the bottom of the push-up, bring your knee to the outside of your elbow. Then return your leg to the starting position and extend through your elbows until you reach the top of the push-up. Alternate sides on each rep.’

 

2. Knee-To-Chest Push-Up: Again, you begin at the top of the push-up position. Rooney advises, ‘Keep your back straight and lower the torso under control. Press back up with your arms, and at the top of the push-up, bring one knee up under the chest. Make sure your foot doesn’t touch the ground. Return your leg to its original position, then lower yourself back down and repeat, lifting the opposite leg. Continue alternating throughout the set.’

Categories: flat abs, Flat Stomach, nbsp rooney, position, position rooney, push, Push ups, rooney, serratus anterior, toned arms, Upper Body

Amazing Tricks to Help You Improve Your Push-ups

A push-up is one of the best exercises that you can do to drop weight and improve your fitness. It strengthens your upper body wellness and wellbeing, primarily through your arms and shoulders, but also uses total body strength. Anyone can do push ups, and you can do them at any place at any time, too. They are widely used as part of most physical fitness programmes and tests. There are a few ways that you can improve your push up performance in as little as a few weeks.

 

Using proper form when you do your push-ups is one of the best ways to make sure that they are effective. Whether you are a beginner doing their first laborious push-ups on their knees or a veteran showing off with one arm push-ups, it is vital that you use proper form for your push-ups. Ask a personal trainer or even your training partner to watch you doing a push-up, as from an outsider’s perspective they will be able to see exactly what you are doing and give you comments on your performance.

 

If you want to make sure you’re doing the best push-up possible, make sure you are moving as a unified unit, keeping your abs flat throughout the exercise. Bend your elbows to lower your chest down to the floor and then use your upper body strength to straighten your arms again. Keep your neck in a straight line with your spine and keep your hands around about shoulder-width apart.

 

You can also work on increasing your resistance to improve your push ups. If you normally do your push ups from your knees, try a set from your toes this time. If you normally do them on your toes, elevate your feet by putting your toes on a platform or a step.

Categories: body, Body Strength, improve, nbsp, proper form, push, Push ups, pushups, Resistance, technique, toes, Upper Body

At-Home Exercises to Tone Every Part of that Beautiful Body

Whether you’re too shy to go to the gym or too busy to leave the house, finding a fitness routine that works at home can be a struggle. However, exercise is so important as not only does it help to keep you in shape – which prevents a whole lot of wellness problems – but it also does wonders for your mental well-being. So, here are four exercises which you can easily do from the comfort of your own home – no excuses.

 

1. The Lateral Shuffle. This is essentially a routine of side-stepping but, when done quickly, can increase your agility and coordination and give you a good cardio workout. Take a step to the side with your right foot, and then carry your left foot to where your right foot was. As your left foot comes down, move the right foot to the right again, and continue until you want to switch back and go the other way. This engages your glutes, hip flexors, quads, calves and hamstrings, but remember you should keep your feet parallel to the direction you are moving.

 

2. Push ups. This is a classic for a reason; it’s a great workout for your chest and triceps. With your hands on the floor so that they’re slightly wider than and in line with your shoulders, and your feet close together, lower your body so that your chest nearly touches the floor, making sure you keep lifted and your core is braced. Then, as the name suggests, push yourself back up and repeat.

 

3. The Single. When you are standing on your left foot with your knee slightly bent, lift your right foot behind you so that it is parallel to the floor. Then, try to lower your upper body as far as you can, bending forward at the hips. If you’re really good at it, you should be making a “T”, with your left leg being the vertical line. Push your body to the starting position, using your glutes to push your hips forward instead of your back. This exercise is excellent for toning your glutes and activating your core, but you must remember to keep your core engaged and your chest up for the entire movement.

 

4. The Plank. This is your secret weapon for shrinking your waist and toning your arms. From the plank position, walk your hands up into a full push-up position, keeping your back straight, abs engaged and your legs together. Then, simply walk your hands back down to plank.

Categories: body, exercises, foot, left, left foot, Plank, push, Push ups, The Single

At-Home Exercises to Tone Every Part of that Beautiful Body

Whether you’re too shy to go to the gym or too busy to leave the house, finding a fitness routine that works at home can be a struggle. However, exercise is so important as not only does it help to keep you in shape – which prevents a whole lot of wellness problems – but it also does wonders for your mental well-being. So, here are four exercises which you can easily do from the comfort of your own home – no excuses.

 

1. The Lateral Shuffle. This is essentially a routine of side-stepping but, when done quickly, can increase your agility and coordination and give you a good cardio workout. Take a step to the side with your right foot, and then carry your left foot to where your right foot was. As your left foot comes down, move the right foot to the right again, and continue until you want to switch back and go the other way. This engages your glutes, hip flexors, quads, calves and hamstrings, but remember you should keep your feet parallel to the direction you are moving.

 

2. Push ups. This is a classic for a reason; it’s a great workout for your chest and triceps. With your hands on the floor so that they’re slightly wider than and in line with your shoulders, and your feet close together, lower your body so that your chest nearly touches the floor, making sure you keep lifted and your core is braced. Then, as the name suggests, push yourself back up and repeat.

 

3. The Single. When you are standing on your left foot with your knee slightly bent, lift your right foot behind you so that it is parallel to the floor. Then, try to lower your upper body as far as you can, bending forward at the hips. If you’re really good at it, you should be making a “T”, with your left leg being the vertical line. Push your body to the starting position, using your glutes to push your hips forward instead of your back. This exercise is excellent for toning your glutes and activating your core, but you must remember to keep your core engaged and your chest up for the entire movement.

 

4. The Plank. This is your secret weapon for shrinking your waist and toning your arms. From the plank position, walk your hands up into a full push-up position, keeping your back straight, abs engaged and your legs together. Then, simply walk your hands back down to plank.

Categories: body, exercises, foot, left, left foot, Plank, push, Push ups, The Single

Core Blimey! Do You Need to Strengthen Your Core Muscles?

It’s harder to visualise your core muscles, and so you might neglect them when you’re exercising. However, keeping your core strong is vital to your workout wellness, and your overall wellbeing, taking care of everything form movement to posture.

The 29 pairs of muscles that make up your core provide a stable base for practically any activity you perform, giving you balance, good posture and efficient arm and leg movement. Therefore, exercises that strengthen the core muscles are a vital part of any exercise routine. This could mean programmes based around pilates and yoga, which have multiple movements that support and build the core, but you can also experience certain benefits by simply balancing on one leg while stabilising your back and pelvis. Sit-ups and crunches seem like a natural option for building the core, but there are more effective ways of working most of the 29 pairs of core muscles.

For example, a variety of push-ups will work all of these muscles. However, the mistakes that many people make are trying to go too fast and using an abbreviated range of motion, which is only wasting your time and energy. Instead of doing a set number of push-ups, try to work each individual one slowly, keeping your body straight. Making sure your elbows at a 45 degree angle to the body, try to gently touch the sternum to the floor and rise up to a straight-arm position. If you’re just starting out, you may want to do this with your knees on the floor, or else stand with your feet about three feet away from a wall, place your palms flat against it leaning forward, and then slowly push away from the wall.

Once you get stronger, you can move into a traditional push up, and then, for a more complete core workout, try the reverse push-up. This involves using the same basic start position of the push-up, but instead of allowing your weight to move downward to the floor, you bend at the knees and hips and push backward until only your hands and feet are still on the floor, and your waist is totally bent. If you want an even more difficult version of this, and get even more of your core muscles involved, start the backward movement from your low position on the floor.

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Core Blimey! Do You Need to Strengthen Your Core Muscles?

Categories: Balance, Core Muscles, Push ups