Ugh… Pushups

Look. You can do pushups. You can. It may take a few months to even do one fuul pushup on your toes, but you CAN. So let’s work slowly, progressively toward this goal. Pushups are a compound exercise meaning that you must use nearly every muscle. It’s great for strength, posture, core stability and also, just being a badass. 

Knees Elevated Push Up

I’d like for you to have your feet against the wall and your knees elevated on a couple of blocks, pillows or bolster. The mechanics of a pushup with your knees on the floor, or elevated is quite different. If there is a prayer that you will some day be rocking out a full un assisted pushup, you will need to practice with your knees in approximately the same position. 

Hands are wide in a pushup with the elbows just slightly pointed back. Aviod lifting your shoulders up toward your ears as this will not help you to strengthen your arms, chest and shoulders. Toes are pushed into the wall and the legs are mostly straight.

Sets: Three

Reps: 3-10

Split Squat

I prefer this exercise with shoes on as it allows me to keep my heel on the wall. My beautiful fitness model (and daughter) prefers bare feet, which has its advantages. If you need some help with balance, have a chair to the side for one hand to rest on. Your stance is not THAT long. Your front knee wll move past your toes, but if it moves so far forward that your front heel lifts then you do need a longer stance. Notice how Willa leans forward just a bit to keep her torso and back thigh in a straight line. This allows her to target her front leg glute more.

Drive down into your front heel as you rise up.

Sets: Three

Reps: 6-15