The exercise featured in April is the push up. I love this exercise because you don’t need any equipment to do it and it can be done with limited space. There are also multiple variations to meet you at your fitness level. The primary muscle groups being worked during the push up are the pectoral muscles to include the pectoralis major and minor (chest muscles), deltoids (shoulders), and the triceps. However, this exercise works so much more! It is a compound exercise that also works your core musculature (back and abs), as well as your quadriceps (upper thighs).
Preparation for exercise:(a mat is nice but not necessary)
Movement of exercise:
Get on the floor on all fours, positioning your hands slightly wider than your shoulders.
Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. You can position your feet to be close together or a bit wider depending on what is most comfortable for you.
Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire push up.
Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.
Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don't lock out the elbows; keep them slightly bent.
Repeat for 10-12 reps or as many as you can.
Note: Need progressions or regressions? Reach out to me for help!
As always, be sure to check with your doctor before starting a new exercise program.
Check back next month for more bits & tips on exercise and fitness!