One word: Push-ups.
Not a push-up bra. Not one of those orange push-up popsicle treats you got from the ice cream truck. Push-ups. The kind that will strengthen your body like none other.
Now, I realize many people have come to loathe the push-up thanks to PE classes of the past. But with a little practice, they can do wonders for upper body and core strength.
Let’s start super-basic. You don’t even have to get down on the floor for these. Standing about 2-3 feet back, simply place your hands on a wall just below shoulder height. Keeping your body stiff and straight, bend elbows to allow your body to move towards the wall and then push back to the beginning. You should feel your abs engage throughout the movement.
Now, if you’re ready to hit the deck, come on down to the floor. First level will be bent-knee push-ups. (I refuse to call them “girl-pushups” – the gender equality classes from my liberal arts education shining right through 🙂 )
Did you know there’s another mid-level option before advancing all the way up to your toes? One knee down. Makes sense, right? Just be sure you keep your hips level and you’re trying to keep the weight balanced between the knee and the toe on the floor.
And of course – the full monty. Same rules apply. Abs braced; Hands wider than body and just below shoulder line.
Be sure you lower S-L-O-W-L-Y and return with the same slow speed. Too many people try to pump out as many reps as they can, sacrificing form – which leads to injuries.
Speaking of injuries – here’s one quick tip that applies to all of the push-ups today. In an effort to protect your shoulders, be sure your hand placement involves pointer fingers straight up, not angled inward.
These moves, as described, strengthen the core and upper body, in particular, the chest muscles. But, all of these moves can also be modified to work the triceps as well. Simply readjust your hand position so that your hands are under your shoulders. As you lower, your elbows should point back and your arms should actually brush your rib cage. It’s a small change, but one you will feel in the backs of your arms for sure.
Now for the challenge. Choose your level. Set yourself some goals. There are really few excuses here. Push-ups do not require tools, nor much time. See what you can do here over the next couple of weeks simply by squeezing in a few minutes of push-ups every other day.
(It’s always a good idea to allow muscles to rest 48 hours after strength training. Your muscles are literally being ripped, and they need time to heal in order for you to be stronger).
Spoiler Alert: Get a solid push-up base started now… because there’s way more fun ahead!
Everyday Faith + Fitness 