FitSugar

Get the Bod: Jessica Biel's Arms

FitSugar — Wed, 28 Jan 2009 05:30:00 -0800

Two years in a row, Jessica Biel has won the FitSugar title of "Fittest Female Celeb." Her feminine toned and buff arms are coveted by many Sugar readers, and I agree they're pretty inspirational. Her secret? The basic push-up - her trainer Jason Walsh swears by them. He says they are a must-do move for incredible arms, and I agree. Plus you can do push-ups anywhere, anytime. If regular push-ups bore you, check out a bunch of push-up variations when you start the slideshow.

Source

View Slideshow ›

Fit Tip: Vary the Pace of Your Push-Ups

FitSugar — Fri, 21 Nov 2008 08:00:00 -0800

There's something about push-ups that makes me feel so accomplished after I've finished a set. The total body exertion gets my heart rate up and I feel stronger after doing them. I like to challenge myself by doing at least one extra push-up than I did the last time, and I keep things interesting by varying the pace of my push-ups.

The classic push-up is a great way to tone your upper half, and changing the pace anywhere from two to four counts while lowering yourself toward the ground, as well as when you are pushing yourself up, will create an added challenge. If your goal is 20 push-ups, try doing 10 of those push-ups taking two counts on the down and two counts to get back up. Work toward taking four counts to lower yourself and to push yourself up. This will keep your body guessing and help you avoid any kind of push-up plateau. If you need a refresher on how to do a proper push-up, check out my tips.

Source

Push Your Push-Ups

FitSugar — Thu, 26 Apr 2007 04:00:00 -0700

Now that you've got the push-up under control, how about making it a little bit more challenging?

All you have to do is add a little decline to the push-up. Adding decline is a great way to target your upper body (chest) muscles more than just a regular push up and the best part is that you use your own body weight for resistance. Start easy with your feet on a low step or small bosu. Work your way up to putting your feet on something higher like a stacked step, a bench or even an exercise ball to really challenge yourself.

Fit's Tip: Do not compromise form. If you find that it is too challenging to put your feet on an incline and still keep good form, then work on building strength before trying this variation.

Source

Push-Ups: A Bride-to-be's Best Friend

FitSugar — Tue, 27 Mar 2007 04:00:00 -0700

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.

Push-Up Variation: Elevated Push-Up

FitSugar — Thu, 14 May 2009 13:00:00 -0700

If you're looking to tone up your upper body for the Summer, you've got to become friends with the push-up. There are so many variations to isolate certain muscle groups, and make your push-ups more exciting and challenging. Here's another variation to try. You'll need one block or dumbbell for this one.

"Beautiful Dawn" by The Wailin' Jennys

Come onto your hands and knees so your hands are shoulder-width distance apart. Elevate your right hand so it is four or six inches off the ground. I like to use a block, but you can also use the edge of a dumbbell.
Straighten your legs out behind you so your torso is in one straight line. If it's difficult for you to do classical push-ups like this, then rest your knees on the floor.
Inhale as you bend your elbows out to the sides and lower your chest toward the floor. As you exhale, straighten your arms. If this is too difficult, rest one or both knees on the floor.
Complete 10 push-ups (or as many as you can) with the right side elevated, then switch sides.

Push-Up Variation: T Push-Up

FitSugar — Tue, 20 May 2008 14:30:00 -0700

I am a huge fan of push-ups since they strengthen your upper body and core beautifully, and they require no equipment whatsoever. Regular push-ups can be tough to do all in a row (and pretty boring too), so here's a variation that lets your upper body stretch in between push-ups.

Music: "Ballad For Trio" by The Jazz Mandolin Project

Begin on you hands and knees, with your hands shoulder-width apart, and your knees underneath your hips.
Keep you arms straight as you straighten out your legs behind you, coming into plank position.
As you inhale, bend your elbows as you lower yourself down into a push-up (with control), keeping your body parallel to the ground.
Exhale to straighten your arms and lift your right arm straight up over head, making a T-shape with your body.
Inhale to place your right palm back on the ground and lower into a push-up.
Exhale to straighten your arms and lift your left arm up overhead.
Inhale to place your left hand back on the ground and lower into a push-up.
Continue this exercise, repeating a equal number of times on both sides. Try to do at least five on each side. As you get stronger, you can work your way up to 10 on each side.

Push-Up Variation: Grasshopper Push-Up

FitSugar — Thu, 30 Apr 2009 14:30:00 -0700

To tone up your upper body for strapless dress and tank top season, push-ups are my favorite. I love that you don't need any equipment to do them, and they're so effective that it only takes a few reps before you start feeling it. Here's a challenging variation that will also increase flexibility in your lower back.

Music: "Every Ghetto, Every City" by Lauryn Hill

To learn how to do this exercise, read more.

Come into plank position (top of a push-up), with your hands under your shoulders, and your body in one straight line.
As you bend your elbows out to the side and lower your torso toward the floor, step your right leg through the space between your left hand and foot, and cross it all the way over to the left side, resting on the outer edge of your foot. Keep your leg straight if you can.
As you straighten your arms, step your right foot back so you're in plank position once again. Now lower your body and cross your left leg over to the right side. Straighten your arms and come back to plank position. This counts as one rep.
Complete as many reps as you can. Don't be discouraged if you can't do too many, since this is a really challenging exercise.

Push-Up Variation: Crocodile Jumps

FitSugar — Tue, 29 Sep 2009 09:00:46 -0700

I love push-ups. They are one of the best strength training moves out there. Not only do they sculpt your upper body and back, but they also tone your core. Here's a variation that will target your triceps more than regular push-ups since your elbows are in against your body instead of out wide. This exercise will make you stronger, and it's also a great prep for the yoga pose called Crocodile.

Music: "The Man Who Danced Too Slowly" by Baka Beyond

This is a pretty difficult exercise, so if you're up for the challenge keep reading

Push-Up Variation: Push-Up With Alternating Lunges

FitSugar — Tue, 02 Jun 2009 09:00:00 -0700

You know how I love to mix it up when strength training, and push-up variations are some of my favorites since they're such effective exercises when it comes to strengthening your upper body. Here's another variation for you to give a whirl. It not only works your arms and upper back, but you'll also get a nice stretch in your hips. Try it out after your next run to give your upper body a little workout while stretching your hip flexors.

"Play That Funky Music" by Wild Cherry

For more details on how to do this push-up, read more.

Begin in the top of a push-up position with your shoulders above your wrists, and your body in one straight line. Draw your belly button toward your spine to protect your lower back.
Do one push-up, bending the elbows, and then straightening them again.
Step your right foot forward to the outside of your right hand. Look up and press your pelvis slightly forward to increase the stretch in your right hip and left hip flexor. Then step your right foot back and do another push-up.
Step your left foot forward to the outside of your left hand as you gaze up and press your pelvis forward. Then step your left foot back, lower down and do another push-up.
You just completed one repetition. Do as many as you can, eventually doing two sets of 10. If this is too difficult, make them a little easier by resting your knees on the floor.

Push-Up Variation: One Elbow In, One Elbow Out

FitSugar — Tue, 16 Sep 2008 10:00:00 -0700

Push-ups are one of the best exercises known to woman. They require no equipment, are quick to do, and target your upper arms and back beautifully. If you start incorporating push-ups into your regular workouts, you'll definitely notice a change. You'll feel stronger and your muscles will have more definition. There's no reason you have to stick to the basic push-up though. I like throwing variations into the mix, like the Push-Ups with a Partner, T Push-Up, and Push-Up with Tuck Crunch, to work my muscles differently and to avoid injury from repetitive movements.

Check out this variation. One elbow is against your body, and the other arm is in a regular push-up position. This move helps you focus on working one shoulder at a time.

Music: "Chilled Out Ambient Grooves" by Cafe del Mar

For a detailed description of how to do this push-up read more.

Begin in a push-up position, either with your legs straight out (traditional), or with your knees resting on the floor (modified). Your hands are directly under your shoulders.
From here, step your right hand out a few inches. When you lower down, your left elbow bends straight back, brushing the side of your body, and your right elbow bends out to the side. Yes, you should feel this more in your left shoulder. Then straighten your arms.
Repeat this one to ten times on this side, then step your right hand back in slightly, and move your left palm out a few inches, and do one to ten more on this side.
Take a break (I like to rest in Child's Pose), and then do another set. Rest again, then do a third set.