The push up exercise is not only a great workout for the arms, but it can be an excellent total body exercise, working out the upper body and the core. When done correctly, this exercise uses muscles all throughout the body. For those with a busy lifestyle, this could become the perfect main workout since it can be done anywhere. A simple ten minutes a day of push ups can yield visible results in only weeks.
Entire body workout
The push up exercise doesn't just work your arm muscles, but it has been proven to build muscles throughout the entire body. Push-ups are known to sculpt and tone the chest, shoulders and biceps, but they also target the core, including the hard-to-tone abdominal muscles. It is even considered one of the best body weight exercises for toning the abs as it works out a variety of the core muscles.
Push ups also work out the back muscles around the spine and improve balance. In addition, they can also work out hamstrings, glutes, quads and calves to a certain degree. Another important benefit to the push up exercise is that it is considered a great method for strengthening the heart and increasing metabolism. Long after the push up exercise is over, calories continue to burn.
Easy to do anywhere
Push ups are an easy exercise to do anywhere at any time, and it doesn't require any fancy equipment or a costly membership at a gym. You can do them indoors or out and whenever you have a free ten minutes to get in a quick workout.
Tips to a perfect push up
An importance to the push up exercise is doing it correctly. This will maximize positive results and prevent any muscle injuries from occurring.
- Position your hands palm-down on the floor slightly wider than your shoulders.
- Balance on your toes with your feet close together. Make sure the balls of your feet touch the ground. If you are more comfortable keeping your feet slightly apart, you can, but make sure they are as close together as possible.
- Make sure your body is in a straight line. Your back should not be arching up or sagging in the middle. This can cause back strain.
- Tighten your abs throughout the exercise by imagining you are pulling your belly button toward your spine. This maximizes positive results on your core.
- Lower your body to the ground until your elbows are at a 90 degree angle.
- Make sure you are keeping your body in a straight line. It's easy at this point to arch the back, and focusing on the core can prevent this from happening.
- Slowly push yourself back up, concentrating on tightening your core and keeping your balance steady.
- Make sure not to lock your elbows once you raise yourself back up. Keep them slightly bent.
- Repeat the exercise.
- When beginning a push up exercise regime, start with a small number of repetitions and build up over time as your strength allows.