Core exercises train the muscles around your pelvis and trunk, tone your abs and improve balance and stability, according to Mayo Clinic. Push-ups are core exercises that can be tweaked to target certain body parts, and they can be done almost anywhere at almost any time -- all you need is enough room to lie down. Take your time, but slowly build up the number of repetitions.
Basic Push-up
The basic push-up targets your arms, chest and shoulders. Lie flat on the floor and bend you arms, placing your hands flat on the floor beneath your shoulders, then bring your toes in so they point toward your shins. ACE Fitness recommends you contract your abdominals and align your head with your spine. With a rigid torso, straighten your arms, bringing your weight up, then bend your elbows to the side and come down again until your chin touches the floor. Keep your body rigid throughout the motion.
Bent Knee Push-up
The bent knee push-up also targets your arms, chest and shoulders, but it is easier than the basic push-up, as you concentrate on lifting only your upper body, rather than your full body. Kneel on the floor then lean forward as if you are going to crawl. Position your hands flat on the floor beneath your shoulders and bend your elbows to bring your chin down to the floor. Slowly straighten your elbows to move up, and keep your head aligned with your neck.
Leg Raise Push-up
This exercise targets your whole body, especially your arms, butt, hips, chest and shoulders. Start as in the basic push-up, and as you move upward, lift your left leg off the floor. Keep your leg in a straight line, according to ACE Fitness, and avoid rotating your hip. Hold for a moment, then return to the starting position and repeat with your right leg.
Stretching Push-up
Recommended to Fitness magazine by trainer Christa Pryor, the stretching push-up specifically targets your abdominals and stretches your whole body. Start in the basic push-up position and lift yourself. Lift your hips and slowly walk your feet toward your hands, as far as you can go whilst maintaining straight back and knees. Slowly walk your feet back again, and return to your starting position.
Protect Your Wrists
Fitness expert Betsy Stevens recommends strengthening the forearm muscles to help stave off wrist pain from push-ups. Personal trainer Josh Salzman suggests that you hold a dumbbell in each hand, with your palms facing up and your elbows slightly bent. Bend your wrists slightly, so your knuckles point up, then release. Repeat for three sets of 15 repetitions.
Member Comments