Comments Off on >Exercise #3: Push-ups

>Exercise #3: Push-ups

Category : Healthy Eating

>Pushups are great for strengthening your upper body and core. If you can’t do a push-up you’re not alone. Fortunately there are many ways to do a pushup.

Here’s a progression from easiest to hardest:
  1. Wall Push-ups: hands on wall, feet 2-3 feet from wall.
  2. Counter-top push-ups: hands on edge of counter; feet far enough away that you are in a straight line from your head to your heels.
  3. Couch or Bed push-ups: hands on edge of couch or bed
  4. Floor push-ups on knees
  5. Floor push-ups on one knee…these are harder than with both knees on the floor; try it!
  6. Floor push-ups on toes

If you can do 10 reps with good form try the next one on the list.

Speaking of good form, try to maintain a straight line from your shoulders to your heels (or knees). Be sure no matter which push-up you are doing that you are in a “plank” position and NOT bending at the waist to get your face where you think it should be. Tighten up your stomach muscles to help support your back. Be careful not to arch your back. Exhale during the “push” and it will seem easier.

Comments Off on >Exercise #2: Step-ups

>Exercise #2: Step-ups

Category : Healthy Eating

>These are a great for improving lower body strength and all you need is a stair or stable step stool. Facing the stairs place one foot on bottom step. Slowly lift yourself up and lower yourself down. Try not to push-off with the bottom foot. Perform 10 in a row and work up to 15. Take a break and repeat with other foot up on step.

Similar to the squat, you can do Speed Step-ups: Do as many as you can in 30 seconds; rest 30 seconds and do it again. Work up to 3 sets per leg.