Anyone else got the Post-Valentine's Day Glow? Now get your heads out of the gutter! What I'm talking about is more of a hangover. After indulging on some heavy foods, sweet treats and one too many glasses of wine I'm feeling pretty sluggish today. And I won't mention all the chocolate I ate too! ;)
I've got bootcamp session number 4 tonight and am actually excited to go to sweat out some of the junk I put in my body the last two days. I might regret that later when I'm lying flat on my stomach unable to complete my minute of push ups.
My arms are not the strongest part of my body but they have come a long way in the last year and I'm pretty proud of the little muscle I have gained there. Some of that comes in thanks to push ups. I can actually do 10 in a row now! On my toes!
There are all kinds of different variations on the push up and it easily becomes a fully body work out with a few modifications. Below are a few common push up variations but if you do a quick search online you'll see that there are easily 100 different kinds of push ups out there. The best part about push ups is that they can be performed any where. So find yourself some space on the floor, outside, on the balcony, in the bedroom, anywhere and try these out!
Push Up - On your toes, hands/arms out just wider than shoulder distance, lower yourself to the ground with your elbows pointed away from you out to the sides. Keep your back flat and squeeze your bum to protect your back.
You can also do this on your knees if you're looking for something a little less intense. OR, to challenge yourself put your feet up on a stool or bench. Elevating your feet makes you work against gravity making it harder but also making you stronger!
Chaturanga Push Up - This should be familiar to all you yogis out there. On your toes or knees, hands shoulder width apart, slowly lower yourself to the ground keeping your arms tucked against your sides, your elbows should be pointed straight back.
Diamond Push Up - Regular push up stance but put your hands side to side, fingers spread and thumbs and pointer fingers touching. Lower yourself to the ground with your elbows pointed away from you, out to the sides.
Dive Bombers - This one is a little different, you are actually supposed to stick your bum up in the air! Set yourself up as if doing a normal push up, then stick your bum up in the air keeping your arms and back in a straight line. Keep your head down and look towards your feet. Bring your head and chest toward the floor bending your elbows out to the sides. This is going to feel weird, but try to keep your arms and back as straight as possible and think about touching the top of your head to the floor.
If you're feeling up to it, complete the push up by looking forward and push your chest through your arms and forward keeping your hips low to the ground. You'll end up almost in an upward dog pose. Push back to your start position and repeat.
Staggered Push Ups - Start in a regular push up, but put one hand a little forward more than the other and do a push up. Return you hand under your shoulder and repeat on the other side.
Half-Crow Push Ups - Let's get your core and legs into it. Start in a regular push up, as you lower yourself down bring your right knee out to the side to meet your right elbow. Repeat on the other side. You will be twisting at your core. Remember to keep your back straight and bum down.
Check out Chris' blog Little Black Dress Fitness Tips for some more push up variations.
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