Push-ups your whole body workout

Author: Jake from Lovinyou.com.au | 30 Sep 2011

Whole body exercises take care of a lot of areas at once. They're fitness clothingalso great for building flexibility and firming areas you might not think about until you put on a backless sundress or zip up a pair of ultra-short shorts and head for the beach. Fitness experts use the rule of working out at least two joints and areas to maximize efficiency and build strength faster.{C}

In any exercise program, alternating different amounts of reps and intensity on different days of the week can help you tone and firm your body faster. Do lower sets of reps with more intensity on one day of the week, then do more reps and sets with lower intensity the next day. The more intense reps build strength, the higher reps build endurance and firmness. Women shouldn't worry about "getting bulky." Unlike guys, most women tone and firm instead of bulk up.

Lets start with a combination exercise that uses your own body as weight, the combination push-up and plank. There are three ways to do push-ups and I have I have listed them below in steps.

Ladies push-ups

These reduce the amount of weight you have to lift with your arm, shoulder and chest muscles

Step 1: Get on your hands and knees on the floor, and put your hands with palms flat on the floor slightly wider than your shoulders.

Step 2: Keep your back straight and don't raise your rear toward the ceiling, imagine there is a rod going through the center of your back.

Step 3: Slowly bend your elbows outward as far as you can, then, using your arm and chest muscles, lift your chest back to starting position.

yoga fitnessA full push-up

These carry your entire body weight, is nature's bench press.

Step 1: Extend your legs straight, balancing on your toes.

Step 2: Keeping your body straight, bend your elbows, and lower and raise your entire body. Start with as many reps as you can comfortably do in either position.

A full push-up Plank

After completing the reps of the “full push-up”, add the Plank.

Step 1: To do the ab-strengthening plank, remain in the full push-up position and hold your abs firm for as long as you can – imaging that you are a plank of wood.

Step 2: Try to hold for a minute, keeping your back straight (like a plank of wood)

This is an isometric exercise. You will feel a burn in your lower abdomen, upper abdomen, sides and back. You can work different muscle groups in your back and shoulders by putting your hands in a wider stance than the basic push-up stance, and by putting your hands very close together, even with your chin. The alternate push-up positions are more challenging because they work muscle areas that usually get less of a workout.

Always remember to wear comfortable activewear when working out :)

Good luck and happy work out.

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