Push ups are one of the best exercises that you can do to firm and tone your whole body. In the standard pushups the following muscles will get targeted: Chest muscles (Pectorals), Shoulders (Deltoids), Back of your arms (Triceps), abdominals, and the wing muscles directly under your armpit (Serratus anterior). There are a variety of pushups that you can do, based on your strength. When doing pushups, you need to go to high plank position with your arms directly under your shoulders or wider than shoulder apart, depending on the type of pushup, and your feet extended behind you.

To modify and make it easier, you can go on your knees, or to make it more challenging, you can put your feet up on an elevated surface, like a chair or Stability ball.

In Today’s work out, I am using a stability ball because it is the most challenging for your core, especially your lower abs, which can be a trouble area for some. In order to keep your balance and prevent falling off the ball, you need to keep your core very tight and squeeze your glute, hence tighter abs and butt. Below is the step by step instruction on how to do it. Are you in?

  1. Lie on the floor face down and place your hands a little wider than shoulder apart from each other holding your torso up at arms length.
  2. Place your toes on top of an exercise ball. This will allow your body to be elevated. Keep your core very tight and glutes squeezed.
  3. Lower yourself until your chest almost touches the floor, or as low as you can, as you inhale.
  4. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  5. After a second pause at the contracted position, repeat the movement.
  6. Try to do 3 sets of 10-12 reps.
  7. To make it easier, don’t use the ball and go on your knees.

Here is how we did it:

Stay happy and healthy

Roya

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