Push-ups, typically an old-fashioned form of boot-camp style fitness training, has seen a resurgence in the 2000s because they are an effective exercise for cardiovascular training and muscle building, report Dr. John Porcari, Kirsten Hendrickson and Dr. Carl Foster, certified personal trainers at the American Council on Exercise. Calisthenics that include push-ups can burn as much as 400 calories in a 40-minute workout. Regular push-up routines can help women develop upper body strength while providing a full-body workout.
Strength
Push-ups are an ideal way to build upper body strength, something that many women are lacking, reports Nikki Fitness from the armed forces at the Military Fitness Center. One of the benefits of starting a push-up routine is that there are a number of variations that women can use as they build the strength to perform a full-body push-up that puts the body up on the toes and the hands. Women can begin building push-up strength by leaning against a wall from six inches out and leaning into the press. Moving on to modified push-ups as strength develops prepares women for more intense training while building muscles at the same time.
Multiple muscle workouts
Push-ups work more than just the arms. Correct posture while doing a push-up requires a straight spine. Holding the aligned position works back muscles and can help women avoid back weakness that leads to curvature of the spine. The abdominal muscles should remain taut as you perform push-ups, providing a good ab workout, leading to better posture and reducing the waistline. Chest muscles also receive a workout during push-ups and can help to alleviate sagging breasts. Sagging skin on the upper arms are one of the most dreaded conditions for women as they age. A regular routine of push-ups, coupled with a healthy diet, can help to prevent those flapping underarms completely. Arms and shoulders receive the greatest workout from push-ups, providing women with toned arms to show in sleeveless tops and dresses.
Accessibility
One of the benefits of including push-ups in a regular fitness program is that you don't need any special equipment to do them properly. The benefits gleaned from push-ups rely completely on the body's own weight resistance. Push-ups can be done anywhere. While on vacation or traveling, drop for a few push-ups in the hotel room. Perform push-ups in the bedroom or in the family room in front of the TV. The intensity of a push-up routine can easily be increased by adding repetitions.
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