Many of the women I talk with tell me that push-ups are too hard, and they will never be able to do one.
I take great pride in proving them wrong.
Anyone can do a push-up.
At this point, you may be saying to yourself "I've never done one, so how will I be able do a push-up after reading this," and more importantly "why should I, isn't there another exercise I could be doing that will accomplish the same thing.
" You'd be right on only one account: there are other exercises you can do to work the same muscles you work in a push-up, but not all at the same time.
With that one fluid movement, you work your entire core, back, arms shoulders, glutes, legs, and chest.
Why not just learn how to do a push-up, with progressions? Ladies, how would you like a lift, without surgery? We're always trying different things to look and feel as young as possible.
We have a million creams, conditioners and serums that we slather on everyday in the hopes that it will make that one unsightly wrinkle disappear.
Well, here's how you get rid of the sag, or at least improve it greatly..
..
Push-ups! Gentlemen, you are not off the hook either.
How about those shoulders, are they still as broad and defined as they once were? What about those biceps, you know we love to squeeze your upper arms, just to feel your manliness.
One key tool to getting that sexy physique back..
..
Push-ups! To begin, always make sure your holding your core in nice and tight.
Think of yourself as a Chatty Kathy doll.
Do you remember those? They had a pull string attached at their "belly button" and when you pulled it, they talked.
Imagine yourself as a Chatty Kathy doll, someone has your string and they refuse to let it go.
Breathe normal, do everything else as though your belly button wasn't being pulled towards your spin by that darn string.
Now that you've got a tight core: WALL PUSH-UPS Many of us are unable to do a traditional push-up at the beginning.
You want to start with a wall.
Put your arms straight out in front of you, shoulder height.
While in your zombie pose, walk towards the wall until your hands press up against it.
Let your weight fall into your arms, and bend your elbows.
Your heels will come slightly off the floor as you bend them.
When your arms are bent just beyond a 90 degree angle, press back to your start position.
Your goal is to repeat this 10-15 times, in 2-3 sets, easily before progressing.
BENCH PUSH-UPS These are at a lower level, but your body uses the same angle.
You can use a park bench, desk, the back of your sofa, in some instances even the trunk of your car will work.
When progressing from the wall, you want to be sure the height of whatever you are using is slightly above your waist line, and is very stable.
We don't want a couch to tip on top of you as your just getting into your first push-up.
Once in position, bend your elbows, lower your body till your elbows are bent just beyond 90 degrees and press back into your star position.
You'll want to complete 2-3 sets of 10-15 repetitions.
As you gain more strength, you'll be able to do push-ups at lower levels.
Eventually you'll progress to the point that you are ready to be on the floor.
MODIFIED PUSH-UPS (AKA LADIES PUSH-UPS) Get down on the floor into the same position you were in on the bench and against the wall.
Now, drop your knees to the ground.
If this position is uncomfortable on your knees, place a folded towel or mat underneath of them.
This is a modified push-up position.
Your body should form a right angle triangle position, with your arms directly underneath your shoulders, and hands placed just beyond shoulder width.
As you get stronger, you'll bring your hands closer together.
Core check, then bend those elbows to just beyond a 90 degree angle and press back up into your start position.
Once again, you want to complete 2-3 sets of 10-15 repetitions.
TRADITIONAL PUSH-UPS Congratulations! Once you have gained enough strength that a ladies push-up is easy, you are ready for a traditional push-up.
Off those knees, keep your body in a right angle triangle, suck in your belly, and bend those elbows.
Remember 2-3 sets of 10-15 repetitions.
What a great accomplishment it is to achieve a full push-up.
It takes hard work and dedication to achieve this level of strength.
No matter what level you start at, you can achieve a full push up! As you progress, you'll find that some stages are easier than others.
You may even find that you start at a greater progression than a wall push-up.
That's fabulous! It is vital that you start at the level that you are most comfortable with, and feel challenged as well.
This should be a challenge, but not impossible; and never, under any circumstances, should you feel anything in your lower back.
If you do, you've let your string drop, or have done too many repetitions for your strength level.
Don't forget: suck in that belly button! If the recommended repetitions and sets are too difficult your first day, do as many as you can.
It is OK to start with 3-5 push-ups against the wall.
When you've never done a push-up before, that means you've just completed your first 3-5 and you will only get better with practice.
No matter what level you start with, or how many push-ups you can do, be proud of your achievement.
It will be the last time you'll ever say you can't do a push-up!
I take great pride in proving them wrong.
Anyone can do a push-up.
At this point, you may be saying to yourself "I've never done one, so how will I be able do a push-up after reading this," and more importantly "why should I, isn't there another exercise I could be doing that will accomplish the same thing.
" You'd be right on only one account: there are other exercises you can do to work the same muscles you work in a push-up, but not all at the same time.
With that one fluid movement, you work your entire core, back, arms shoulders, glutes, legs, and chest.
Why not just learn how to do a push-up, with progressions? Ladies, how would you like a lift, without surgery? We're always trying different things to look and feel as young as possible.
We have a million creams, conditioners and serums that we slather on everyday in the hopes that it will make that one unsightly wrinkle disappear.
Well, here's how you get rid of the sag, or at least improve it greatly..
..
Push-ups! Gentlemen, you are not off the hook either.
How about those shoulders, are they still as broad and defined as they once were? What about those biceps, you know we love to squeeze your upper arms, just to feel your manliness.
One key tool to getting that sexy physique back..
..
Push-ups! To begin, always make sure your holding your core in nice and tight.
Think of yourself as a Chatty Kathy doll.
Do you remember those? They had a pull string attached at their "belly button" and when you pulled it, they talked.
Imagine yourself as a Chatty Kathy doll, someone has your string and they refuse to let it go.
Breathe normal, do everything else as though your belly button wasn't being pulled towards your spin by that darn string.
Now that you've got a tight core: WALL PUSH-UPS Many of us are unable to do a traditional push-up at the beginning.
You want to start with a wall.
Put your arms straight out in front of you, shoulder height.
While in your zombie pose, walk towards the wall until your hands press up against it.
Let your weight fall into your arms, and bend your elbows.
Your heels will come slightly off the floor as you bend them.
When your arms are bent just beyond a 90 degree angle, press back to your start position.
Your goal is to repeat this 10-15 times, in 2-3 sets, easily before progressing.
BENCH PUSH-UPS These are at a lower level, but your body uses the same angle.
You can use a park bench, desk, the back of your sofa, in some instances even the trunk of your car will work.
When progressing from the wall, you want to be sure the height of whatever you are using is slightly above your waist line, and is very stable.
We don't want a couch to tip on top of you as your just getting into your first push-up.
Once in position, bend your elbows, lower your body till your elbows are bent just beyond 90 degrees and press back into your star position.
You'll want to complete 2-3 sets of 10-15 repetitions.
As you gain more strength, you'll be able to do push-ups at lower levels.
Eventually you'll progress to the point that you are ready to be on the floor.
MODIFIED PUSH-UPS (AKA LADIES PUSH-UPS) Get down on the floor into the same position you were in on the bench and against the wall.
Now, drop your knees to the ground.
If this position is uncomfortable on your knees, place a folded towel or mat underneath of them.
This is a modified push-up position.
Your body should form a right angle triangle position, with your arms directly underneath your shoulders, and hands placed just beyond shoulder width.
As you get stronger, you'll bring your hands closer together.
Core check, then bend those elbows to just beyond a 90 degree angle and press back up into your start position.
Once again, you want to complete 2-3 sets of 10-15 repetitions.
TRADITIONAL PUSH-UPS Congratulations! Once you have gained enough strength that a ladies push-up is easy, you are ready for a traditional push-up.
Off those knees, keep your body in a right angle triangle, suck in your belly, and bend those elbows.
Remember 2-3 sets of 10-15 repetitions.
What a great accomplishment it is to achieve a full push-up.
It takes hard work and dedication to achieve this level of strength.
No matter what level you start at, you can achieve a full push up! As you progress, you'll find that some stages are easier than others.
You may even find that you start at a greater progression than a wall push-up.
That's fabulous! It is vital that you start at the level that you are most comfortable with, and feel challenged as well.
This should be a challenge, but not impossible; and never, under any circumstances, should you feel anything in your lower back.
If you do, you've let your string drop, or have done too many repetitions for your strength level.
Don't forget: suck in that belly button! If the recommended repetitions and sets are too difficult your first day, do as many as you can.
It is OK to start with 3-5 push-ups against the wall.
When you've never done a push-up before, that means you've just completed your first 3-5 and you will only get better with practice.
No matter what level you start with, or how many push-ups you can do, be proud of your achievement.
It will be the last time you'll ever say you can't do a push-up!