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Keep your back in a neutral position, and keep your navel drawn in when holding a plank or push-up position. (Ben Chasteen/The Epoch Times)
There are so many options we have when it comes to exercising our bodies without any equipment. It’s really only our imagination that limits us when it comes to creating exercise routines. Plus, using the body as resistance is one of the most effective ways to strengthen and tone the body.
Of course, weights have their place, and it’s a case of different strokes for different folks, but never underestimate the power of using your own body for resistance.
This week’s move is a fantastic challenge for the upper body and core. It combines two of the best core and upper-body exercises: the push-up and the plank.
Starting Position
Start in a plank position (the position you are in when you are holding your body up on your elbows and toes). Keep your body weight evenly placed between your feet and elbows. Keep your feet hip-width apart and your elbows shoulder-width apart. Hold for 10 seconds.
On your right arm, transition from your elbow to your hand. Repeat with the left arm. This will bring you into a push-up position (the position you are in when you are holding your body on your feet and hands). Hold for 10 seconds.
Perform one push-up, and then transition back down to the plank position, one arm at a time. Repeat this 10 times or as many as you can with correct form.
Technique
Both the plank and the push-up require maintaining a straight back. Avoid letting your hips lift up or sink down.
Both movements are deep-core exercises, so it’s imperative that you establish and maintain a strong connection to your deep abdominal muscles. Think about the area in between your hipbones, your navel, and your pubic bone, and draw that area in as if you are trying to loosen your pants.
Avoid holding your breath. The breath is a powerful tool in supporting the body and keeping the core activated.
Change the side you lead with; don’t always use the right arm first. Perform five on the right, and then five on the left side.
This whole exercise can be performed on your knees. It is important to respect your body and the stage it is at. You will make greater progress if your form is correct, so if you think you will perform much better on your knees, go ahead and modify the exercise until you are ready to progress to the next level.
Modifications
1. As a warmup, you could leave the push-up out and just travel between balancing on your elbows and hands.
2. Get creative with your sequencing. Instead of holding the plank and the push-up for 10 seconds, hold them for 3 seconds, so you are constantly moving. Alternatively increase the time you hold the positions, or on the last set, hold the plank for a full minute.
3. Replace the single push-up with two or three push-ups. You could do a pyramid by performing one push-up and working your way up to 10 push-ups, and vice versa.
4. Change the position of your hands when doing the push-up to work different parts of your upper body. Placing your hands farther apart will work your chest and back. A narrow hand placement will work your shoulders and arms more. Make a diamond with your fingertips and thumbs to work the triceps specifically.
Hopefully you are keeping a diary of all the exercises and movements. Try to incorporate a few different body-part moves for a full-body workout. Doing 20 to 30 minutes of strength exercise three to four times a week will keep you strong, lean, and feeling good!
Emma-Kate Stampton is a personal trainer and a Pilates teacher. She is based in Brisbane, Australia.
