FitSugar

5 Things to Remember When Doing Push-Ups

Jenny Sugar — Mon, 13 Jun 2011 15:02:39 PDT

I've been doing push-ups before hopping into bed for a few months now, and I find it both tones my arms and gets me tuckered and ready to snooze. Push-ups are my all-time favorite upper-body exercise because they are so darn effective. It doesn't take many reps before you feel them, and boy will you feel it in your triceps, shoulders, upper back, and core. Here are some tips to keep in mind when doing this exercise.

Check your alignment. Shoulders should be over your wrists and your body in one straight line. If it's too difficult to keep your spine straight doing classic push-ups, lower your knees to the floor - knee push-ups still work your arms.
Check your hands. Spread your palms and activate fingertips to protect your wrists. Turn your fingertips slightly inward to help target your triceps. Or widen your hands slightly to target your pecs.
Check your abs. Pull your navel in toward your spine to engage your core. It not only tones your abs, but will prevent lower back pain.
Connect your breath with your movements to make it easier. Inhale as you bend your elbows out to the sides and lower your torso down, and exhale as you straighten your arms and lift your torso back to the starting position.
Push-up variations beat boredom and target your body in different ways. Give these variations a try:
- Elevated Push-Up: isolates one arm at a time
- One Elbow In, One Elbow Out: isolates one shoulder at a time
- Spider-Man Push-Up: targets your upper body and core
- Diamond Push-Ups: targets your triceps
- Grasshopper Push-Up: increases flexibility in your back and hips

7 Tips For Perfecting Your Push-Ups

FitSugar — Fri, 12 Jun 2009 05:50:00 PDT

When it comes to push-ups, I'm a total fanatic. You can do them anywhere and they work so many parts of your body at once. The only gripe I have with one of my favorite exercises is that it's easy to get it wrong if nobody is watching your form. That can lead to lower back strain or shoulder injuries, and it pains me when I notice people doing push-ups incorrectly at the gym. Here are the tips I'd give most often if I didn't have restraint.

Angle your elbows toward your waist. Your elbows should be on a diagonal toward your waist to avoid shoulder strain. Do your push-ups facing or parallel to a mirror so you're able to see the angle of your arms.
Pull in your abs. Engage your abs and tuck your hips forward to protect your lower back. Turn horizontally to the mirror - if your abs are sagging, there will be a sway in your lower back. You want to avoid that.
Lift your chin: Whether you're doing push-ups on your toes or on your knees, there should be a straight line from the top of your head through your lower back. Achieve the straightness by lifting your chin away from your chest and looking slightly forward.

To see four more tips,

Grip your glutes. Engaging your glutes will help to stabilize your mid-section and will enable you to put more power into your push-ups.
Exhale on your way up. Don't hold your breath! You'll maximize every rep by exhaling as you push yourself up.
Turn your fingertips in just a bit. Place your hands with your fingertips facing forward, and then turn your hands toward each other just slightly. This minimizes wrist strain and is the optimal placement for being able to angle your elbows toward your waist.
Go the full range. Don't cheat yourself by using only a half-range of motion. Your chest should nearly touch the floor at your lowest point; it's much more effective and you'll get stronger more quickly when you push yourself to the fullest.

Source

Push Your Push-Ups

FitSugar — Thu, 26 Apr 2007 04:00:00 PDT

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 PDT

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

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.

If You're Going to Push It, You Better Pull It

FitSugar — Thu, 24 Mar 2011 09:40:26 PDT

I love push-ups. Dropping and doing 20 makes me feel strong and tough. But as Lauren my Equinox trainer reminded me, it's important to offset all the pushing with some pulling. Although the glorious push-up feels like a full body exercise (it certainly works your core), it primarily works your chest and arms. When the pecs get too tight, they pull your shoulders forward, which is not only unattractive but puts the shoulder joint in a compromised position and can lead to injury. Ouch. To maintain balance in your upper body, be sure to mix it up. Here are a few push-to-pull workout combinations to add to your fitness life:

Push-ups followed with sprints on a rowing machine. Be sure to read up on proper rowing technique if you're unfamiliar with the machine.
Chest press with bent over rows, or go more full body with a tipping row to challenge your balance and work your lower body too.
The versatility of the cable pulley machine means you can combine pushing and pulling into one fluid move. Start facing the machine, and begin with a standing row. When you have pulled your hand to your chest, rotate away from the machine and push your arm out. It feels a bit like you're drawing a sword (pull) and then thrusting it out (push).

In my experience the muscles on the front of the body, the ones that pull you into the fetal position, are much stronger than the muscles on your back. Be sure to work that pulling motion to strengthen your upper back, especially the rhomboids. Remember, if it's an exercise you tend to avoid, it's probably one your body needs the most.

How to Make Your Push-Ups More Effective

Leta Shy — Thu, 12 Apr 2012 13:38:08 PDT

Push-ups may be basic, but it takes some time, strength, and awareness to do them correctly. Once you get the hang of this simple exercise, you'll be amazed at how sculpted and strong your arms, chest, core, and shoulders will be. Here are some tips for perfecting your push-up and making it work for you.

Find your form: Before you can move on, make sure you're actually doing a push-up the right way. Be aware of these four things as you execute a push-up: your body alignment, hands, abs, and breath. Make sure your shoulders are aligned over your wrists and your fingers and palms are spread wide, with pressure focused in your fingertips. Pull your belly button in, keeping your spine straight so your body is in a straight line; make sure to connect your breath with your movements. As you lower, bend your elbows outward to the sides. For more information on how to do a push-up correctly, read this guide.

Change it up: Don't stick to boring basic push-ups. While the exercise is great for your upper body, adding props or changing the positions of your hands can make push-ups harder and will work different areas of your body. Add an exercise ball to your feet, for example, to challenge core muscles, and point hands inward to work your triceps more. We've got more ideas - here are 14 push-up variations to try.

More tips for your push-ups after the break.

Energize Your Morning with 4 Wake-Up Moves

Self — Wed, 09 May 2012 04:28:59 PDT

We are pumped to share one of our favorite stories from Self here on FitSugar!

Can't get through your morning without your daily java fix? You're not alone. According to a survey conducted by the National Coffee Association, Americans spend an average of $164.71 on coffee per year. That's almost enough for a monthly car payment or a couple of weeks worth of groceries!

Want to wean yourself off of overdoing the caffeine without sacrificing your sanity? Then look no further than your local yoga studio. Warming up your body in the morning helps the natural release of endorphins, says Desiree Bartlett, a Los Angeles-based yoga instructor.

Not only does yoga do the body good, the energy you cultivate in a yoga class stays with you all day long. "There is a natural gauging of energy and we release old thoughts or judgments we no longer need," says Bartlett. "Through this practice of steadying the mind and observing the breath, the mind stays present, sharper and clearer because it is no longer reviewing the past or making to-do lists for the future."

Incorporate these four moves into your regular routine five days a week to start each day "with strength, clarity and a sense of empowerment." Desiree may have shot these on the beach (we're jealous!) but you can do them on your bedroom floor!

Get the moves after the break.

First Look! The Victoria's Secret Ultimate Swim Catalog, Plus Bikini Styling Tips

Chi Diem Chau — Wed, 02 May 2012 16:58:31 PDT

Swim season is here and thanks to the Victoria's Secret newly released swim catalog, we're motivated to hit the gym - double time. Inside, you'll find Adriana Lima, Candice Swanepoel, Lily Aldridge, and more of the brand's famous faces (and svelte bodies) showing off a bevy of swimwear options, ranging from colorful floral and embellished bikinis to sexier cutout one-pieces. So before you hit the beach, pool, or waterfalls, click the slideshow to see almost 50 swimwear options, which you can now purchase online from Victoria's Secret, and read our quick bikini styling tips below.

Don't be afraid to mix and match your bikini tops and bottoms. Just make sure your color palette stays the same for a fun and flawless look. We love the idea of pairing a cute floral bottom with an embellished bohemian string bikini top for an eclectic, cool aesthetic.
If you're looking to add extra oomph to your chest - and don't like the feel of a push-up - opt for a ruffled bikini or bandeau top. We love this frilly white rendition paired with a double-string bikini bottom.
Accessorize your bikini look with fun jewelry. Just remember to choose effortless pieces, like these wrap bracelets and statement earrings, for a carefree look.

13 Health Gimmicks You Can Stop Wasting Money On

Business Insider — Tue, 01 May 2012 00:15:21 PDT

Consumers have a tendency of falling for the next big health gimmick. Save your money on health duds with these Business Insider tips.

No matter how many times we're told otherwise, Americans' obsession with get-healthy-quick schemes will likely never die. Too bad most of these fads aren't worth their weight in salt - or your hard-earned dollars. We've put together a list of some of the worst budget-sucking health trends that still persist today.

Coconut Water

Coconut water may be nature's version of Gatorade but some brands have already caught fire for over-hyping its nutrient content. Vita Coco agreed to settle a $10 million class action lawsuit over an independent study that showed the drinks didn't pack near as many electrolytes as advertisements implied. Some coconut waters are also loaded with added sugar, which will do nothing to help your waistline.

Alternative: Pick up your own young green coconuts on the cheap from an Asian produce market. Just crack them open with a cleaver and pop in a straw.

"All-Natural" Foods

30 percent of Americans bought more natural foods in 2011, according to a Rodale study. But what are we really paying more for? There's no clear cut regulation on what makes food "natural," which means just about any company can slap that label on its packages, add a fancy green theme and jack up the price.

Says Andrew Schrage of MoneyCrashers: "Before buying any food that is touted as being 'all natural,' take a look at the ingredient list before you check out. Keep in mind that butter and salt are indeed natural ingredients. So stocking up on natural foods may not achieve anything other than increasing your grocery bill."

Read on for more.

CrossFit Athlete Mel Ockerby Shares Her Beach-Ready Workout

Leta Shy — Mon, 09 Apr 2012 01:31:48 PDT

Have you gotten on the CrossFit bandwagon? Many celebrities are fans of CrossFit, and it's becoming more and more popular as a way to get results fast without being bored. Mel Ockerby is one such fan. The former gymnast started CrossFit training just two and a half years ago and now spends her days challenging herself and others as a Puma trainer and member of the reigning champion team in the Reebok CrossFit Games (I took a 12-minute workout with her last month, courtesy of Puma, and let me tell you, she knows what she's doing). I recently spoke to her about how she got into CrossFit, and asked her to share a bikini-ready workout with us.

FitSugar: Why do you like CrossFit so much?
Mel Ockerby: It's fun! You work out with your friends. The workout changes every day. It's never boring. It never gets "easy." Yes, you get better at certain movements, but once you're good at a movement, you either want to add more weight or do more reps to make it challenging again. There's always a challenge, and it can be competitive.

FS: What does your weekly workout routine look like? Do you have a rest day? Do you have less-intense days?
MO: I work out five times a week, usually two workouts per day, each lasting an average of 12 minutes. Some "rest" days, I will do a very low-intensity jog.

FS: What do you say to someone who is scared to try CrossFit?
MO: Just walk in the door! The people are super nice, the coach will scale the workout to your fitness level, and the feeling after you finish a [workout] is unmatched by anything else!

FS: What diet tips do you recommend for someone trying to get in shape for Summer?
MO: Eat real food! Lean meats (fish, chicken, grass-fed beef, seafood, turkey), veggies, nuts and seeds, and avocados. Avoid processed foods. Don't overdo the fruit and nuts.

CrossFit is all about simple, scalable moves that you can make more difficult by adding weights or reps. Mel recommends you try the following workout to get in shape for Summer, going as hard as you can without breaking form. Continue adding reps (or weights) to each exercise when you're ready - it's more important to "get the mechanics down first, perfectly" before you make your workout harder, Mel warns. "[There should be] no intensity until movements are consistently great," she says.

Read on for the workout.