Fitness Advice for a Healthy Lifestyle

Push Ups

push ups with handlesPush-ups are a great shaping exercise for your shoulders and arms.  Push-ups works the chest effectively and engages many muscle groups simultaneously including; arms, abdominals, back, butt and legs.  Like the squats, push-ups can also be referred to as a full body exercise. ” Researchers who study biomechanics  say they are an effective way to strengthen your upper body”.  As an exercise for fitness and better health, they don’t require any equipment and can be done anywhere.  To alleviate any wrist issues, try to put most of your weight on the palms, or hold on to a light pair of dumbbells placed on the floor.

Start with 10 reps, three times a week.  Do as many basic push-ups asgirl doing push ups you can, then if necessary, switch to your knees.  Try to add a push up each time.  Work your way up to three sets, three times per week.  Once you have reached that goal, try the following variations to be target specific.


  • Triceps- Place arms directly under your shoulders, as you lower your body, the elbows should graze your ribs on the sides.  Make sure your elbows don’t flare out to the side.  This a more advanced exercise.  So start on your knees till your triceps get stronger.

  • Butt- In a basic push-up form, at the top,  lift right leg off floor six inches;  keep it straight.  Do your 10 reps,  switch legs.

  • Abs- Do one push-up in basic form then lift right knee to left elbow and return to start.  Lift left knee to right elbow.  Return to start to complete one rep.

Finally,  Fitness From the Pro would like to introduce the Plank or the Hover.  I am going to refer to this exercise as the Plank.  This too, is another full body exercise that can beplank pos on elbows done anywhere without equipment.  There are several ways the plank can be executed.

  • Place your elbows on the floor, directly underneath your shoulders.  The advanced version would be to place hands on the floor, wrists directly underneath shoulders.

  • The easier option is to place your knees on the floor keeping your feet up.  The advanced version of this exercise is extending the body and staying on your toes.

  • Pull the abdominal muscles/your belly button into your spine.

  • Don’t push the butt up in the air keep it level.  Your body should be long, lean and strong.

  • Hold this position and BREATHE!!  Start off holding for :15 seconds, then gradually increase your time, so eventually your can hold for a full minute.

  • As you get stronger, you can extend one leg and keep it lifted from :15-:30 seconds.  Repeat with other leg.

Try to incorporate push ups and planks into your routine!

Source:  Susan Kalnas,  AOL Health