Push Your Way Through May!

Push Your Way Through May!

Push Your Way Through May!

This month’s Fitness challenge is Push-Ups!

How it works:

Day 1. Do as many push-ups as you reasonably can with proper form. This will be your base number.

Day 2-31. Follow the calendar, adding the appropriate number of push-ups each day or taking the rest day as prescribed.  Grab a copy of the calendar HERE

Proper Push-Up Form and Modifications

Standard Push Up: (This is done on your toes). Begin in a high plank position with your legs

straight out behind you, toes tucked under and shoulders

over your wrists. Slowly lower your body towards the floor, keeping your head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin almost touch the floor. Allow your elbows to flare outwards during the lowering phase.

 

Press upwards through your arms, still keeping your head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.

Bent Knee Push-Up: 

Kneel on an exercise mat or floor and bring your feet together behind you.

Position your hands shoulder-width apart with your fingers facing forward. Shoulders are positioned directly over your hands. Brace your core.

Slowly lower your body towards the floor, keeping your head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin almost touch the floor. Your elbows should flare outwards slightly.

Press upwards through your arms while maintaining, still keeping your head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.

Wall Push-Ups: Stand at a wall at least about two feet away. Place the hands on the wall about chest height, fingers of each hand facing each other or pointing forwards for push-ups, and elbows extended.

Slowly lower the upper body toward the wall so the nose almost touches it, and repeat to standing position on an exhalation. Brace your core throughout the exercise.

*Push-ups place stress upon the wrist joints. To alleviate some of this stress you may opt to use dumbbells and grip the handles rather than place your hands on the floor.

If you have any questions, please contact me. jana@janaheath.com

Live Well.

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