Sexy - Body Saturday....Pushups

Do a Set of Full Push-Ups

Why It's Good:

Push-ups are the most efficient exercise for time-strapped women who want a whole-body shape up. This do-anywhere, no-equipment move tones your chest, arms, and shoulders; strengthens your back and abs; and also works your butt and legs. You’ll feel it in your chest and shoulders when you first try it.

To master full push ups, start standing up, and work your way down to the floor. Try this instead of knee-down “girl” pushups because you’ll use more muscles; the gradual progression to the challenge will help you build confidence.

When you can do at least 5 reps in good form (body in line from head to heels), move to the next step. Work on each move 3 times a week on nonconsecutive days, doing 10-15 reps each time.

Get Started:

(image A)
1) Stand about 3 feet away from a high counter or desk. Place hands flat on top near the edge. Your body should be in a straight line from head to heels with hands beneath shoulders are much as possible.

2) Bend your elbows out to the sides and slowly lower your chest to the edge of the table. Keep your head in line with your spine; don’t tuck your chin or look up. With control, push back up to start.

Make It Harder:

By lowering your body closer to the ground, you’ll bring more of a challenge to your shoulders and arms then when you’re standing and your legs take more weight.

1) Place your hands on the edge of a stable chair or the second step of a staircase. Walk your feet back until your body is in a straight line and your shoulders are right over your wrists.

2) Bend your elbows out to your sides and lower your chest to the edge of the surface. Carefully push up to start.

3) You can also try adding in more levels for a more gradual challenge, moving from desk to chair, then to 2 stairs, then to 1 stair and the floor.

Try the Challenge:

(image B)
After trying the steps above, come down to the floor. Mix in a full pushup with the building block moves above as you get stronger.

1) Place hands on floor directly beneath shoulders. Extend legs behind you so you are balancing on hands and balls of feet. Keep head, neck, back, butt, and legs in straight line.

2) Bend elbows out to sides and lower body almost to floor. Keep abs tight and body in a line. Hold for a second, then push back up.