When I say push-ups, I am not talking about the bra. Nope. I am talking about the classic exercise, as in "Drop and give me 50." Now nobody is saying you need to start your day out with 50 push-ups just because you are now engaged, or because it is tank top season. Let's face it every bride and every tank top wearer wants toned arms and to get them the push-up is your best friend.
When I taught Pilates, I trained many a bride-to-be and doing the Method, lifting weights or taking a yoga class once a week is not going to give you the arms you want. So on your days off from your bootcamp you need to add some push-ups into your daily routine every other day. Just knowing that push-ups work five major muscle groups at once might just be motivation enough.
Here are a few tips to ensure that you and push-ups become fast friends:
- Spread your fingers wide and spread the weight evenly between your finger tips and your palms. This helps keep the strain out of your wrists.
- Inhale as you bend your elbows, and exhale as you straighten your elbows.
- Let your core help you. Pull your navel to your spine and imagine the action is helping you push the floor away.
- Imagine you are one long board, from your heels to the crown of your head. Don't stick your booty in the air (breaking at your hip crease) and don't sag in your low back that will hurt your spine.
- You will work your triceps more if your hands are right under your shoulders keeping your elbows close to your sides as they bend.
- To work your pecs more, place your hands slightly wider than your shoulders. When you bend your arms your elbows should move directly out to the sides.
Now if doing a "classic" push-up seems completely out of the question, there are some variations for you to try as you work your way up to the full press. To see them read more
- Try push ups on your knees. Still keep a long line from your knees to the top of your head.
- The next, easiest variation is on all fours, keeping the knees directly under the hips and bending the elbows in this position.
- You can alway begin your push up quest at the wall. The closer your body is to the wall to begin the easier the push-up will be.
Begin with the goal of doing 10 push-ups. Increase the number of repetitions by 2 every week. Change variations when you can do 20 easily in the position you are working in.
If you're engaged, just looking at the ring every time you bend your elbows to lower yourself down should motivate you to push yourself back up.
Homebase
Jean Paul Gaultier
Sportmax
How many push ups should you do a day to become more toned?
1I have been working out more and more since I got engaged and I agree that push ups are where its at. I usually do my sit-ups towards the beginning of my workout to get things going (and remind me to tighten those loose tummy muscles) and then do push ups at the end to really stretch those tense arms and get some core in too!
2I started working out religiously in July and it wasn't until November--the week of Thanksgiving to be exact--when I did a full body pushup. It was the most amazing feeling. Now push-ups are own of my fave exercises not just it works so many muscle groups, but they make you feel strong and vindicated.
3oops, one* of my fave exercises.
4During commercial breaks, I do 10 reps. I started by doing the "girly push-up's"
then got stronger and now I can do the regular ones.
5Hey! That's a great idea!
It seems like there are real progressions made, so it will be something to set goals for. Also, a time/guilt-saving thing when I don't have time for a full workout! Or, something to do after the elliptical. Ha! Really great idea! Thanks!!
(Bonus that's it's FREE!)
6I agree, I vary concentrating on my triceps with concentrating on the pecs. The pecs build strength faster, in my experience. Also, a good tip is to not lock your elbows when you extend up, which can put a lot of stress on your joints. I also like to combine pushups with plank pose and side plank pose from yoga. All all over arm toner/strengthener.
7I start each morning before I run with 50-100 push ups and then at least a 70 second dead arm hang above the pull-up bar and release with negatives. If you start with a certain number be sure to never let yourself go less than that orignial number otherwise you're not helping yourself at all. It takes less time to tone your arms than it does to tone your tummy.
8if you're going to do real push ups, make sure your upper arms go at least parallel to the floor as you're going down or they don't really count or do anything. have a friend watch you or try to lower your chest all the way to the ground. you'd be surprised how many people waste their energy doing these, even though its less of a workout....
9I'm so bad at these.
10thanks 4 the post!
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