Ladies, yes Press ups, everyone can do them!

Beginners

Box press ups:

On all fours on a mat or carpet

Ensure back is neutral

Keep arms in-line with your shoulders, with a slight bend at the elbows

All the action is in the upper half, on the eccentric faze (lowering) ensure your arms bend 90 degrees at the elbow, keeping your neck and spine in-line, raising, ensure arms are fully extended but with a slight bend at the elbow.

This exercise is great to improve your strength in the upper half of the body! Muscles: triceps (as ladies refer to bingo wings) biceps (upper arm) and deltoids (shoulders).

Great for carrying shopping bags, children, house hold duties,gardening etc.

3 sets of 8-10 reps for the first 6 weeks, Try this exercise 3 times a week. rest a minute between each set. By the 7th week you should be strong enough to try three quarter press ups( you may find you are able to do this sooner).

Regular Exerciser

Three quarter Press Ups:

All the above techniques, keeping you back and upper legs in-line resting your knees on the floor. Again as you lower ensure your are bend 90 degrees at the elbow, keeping your back neutral along with the neck.

Try 3 sets of 10-12 reps for the first 6 weeks, you should be strong enough by the 5th week to try a few full press ups!

Intermediate to Advanced Exercisers

Full Press Ups:

All above techniques. You need to ensure you keep your,neck, spine and legs all in-line. Throughout your press ups you may find your hips lower, keep am eye on this, (re-position yourself if they do). If you feel any pain in lower back STOP, and go back to three quarter press ups. ( sometimes you may have to improve abdominals and lower back muscles before you can do full press ups). You may need to take your hands a little wider than your shoulders to begin with, once you become more stronger you can take your hands further in, which makes it more challenging.

Ensuring you warm up and stretch before trying this exercise. At the end cool down and stretch for longer.

Happy exercising people, if anyone try's these exercises please let me know how you get on.

REMEMBER SLOW AND CONTROLLED MOVEMENT