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

Best Exercises to Strengthen Your Ankle After a Sprain

A sprained ankle can be incredibly painful, and can also be a serious blow to your fitness. This then translates into other areas such as your general wellness and wellbeing, and your weight, as you can find the pounds creeping on and the low moods creeping up as you rest and wait for your ankle to recover. Fortunately, there are exercises that you can do to help strengthen your ankle and speed you on the way to recovery again.

 

As soon as you can bear weight comfortable on the foot again, and have nearly a full range of motion in the ankle, you can start to perform strengthening exercises. Isometric exercises are a good starting point, which you do by pushing your ankle against a fixed object. When you feel confident with these you can then move on to isotonic exercises, which involve you using your ankle in motion against a form of resistance.

 

For example, tilt your foot down and form a straight line from your ankle to your toes. Then push the flat bit against a fixed object, such as the edge of the couch, and hold this position for the count of ten seconds. Repeat this exercise again a further then times.

 

Next, do the opposite with your ankle – curl your toes up towards your leg as far as they will go, and then push the bottom of your foot against a solid object, such as a wall or the couch. Once again, hold this position for the count of ten seconds and then release, and follow up with another nine repetitions of the exercise.

 

You can also carry out exercises using a resistance band. You can do this by holding the band around your forefoot and then holding the ends of the band with your hand. Next, gently push down with your ankle as far as you can manage, and then return to the starting position. Repeat this ten times.

 

Categories: ankle, exercise, exercises, fixed object, nbsp, position, push, sprain, times nbsp

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

What Everyone Ought to Know Before Starting Weight Training

When you are new to the world of weight training and fitness, it can seem very confusing. You know that you want to benefit your wellness and wellbeing by lifting some weights, but you are not sure how to push your body, and how far you should push it.

 

There are dangers to be aware of, though, and pushing your body to the limit is not always a good idea. As a newbie, you could well fall victim to your own over-zealousness. Fortunately, there are a few simple things that you can do to make sure that you look after your body as you are gradually easing yourself into the world of weight training.

 

First and foremost, never start cold. You must always take time to warm up and stretch your muscles and to get your blood flowing before a session. This may seem like a chore but it gets your body warm, activates your fat-burning mechanisms and makes your limbs nice and supple, avoiding potential injuries.

 

You should always look for intensity in your workout, too (without hurting yourself of course). If you’re going to lift weights, then train until you find muscle failure, and gradually push those limits. This way you will tone up and build muscle in the shortest period of time. Visit the gym regularly for shorter periods of time, rather than long workout only once or twice a week.

 

Don’t snack during your workout either – it will make you feel sluggish and lazy. It’s best to avoid eating before a workout too, unless it’s a marathon of course, but do have a light snack of around 200 – 300 calories after your intense workouts to replace any calories that you may have used up. This will also teach your body to replace muscle energy but not to store any extra fat.

Categories: body, fitness, Muscle, nbsp, push, training, weight, Weight Training, Workout

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