The old fashioned ‘Push Up’ deserves a huge thumbs up as it works so many muscles in one movement; the abdominals, back and chest as well as the muscles in your arms. It can be done anywhere, no pole required, it’s free and will only take a few minutes out of your busy day.
The fact that this super-duper exercise requires you to work with your own body weight is extremely complementary to pole dancing but to reap the real benefits, you must focus on technique – quality over quantity and your breathing pattern.
Below are four push up variations, setting out how to begin and how to progress. Start with 8 -10 push ups, have a little rest and then attempt another 2 sets. Challenge yourself by building your reps up on a weekly basis. This will also give you a good indication as to how your strength is improving
starting and mid point positions
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Push Ups - Phase 1
Start with a wall or solid foundation. Exercising at this level can help you achieve good posture and muscle endurance and is a good starting point for beginners. Performing this exercise slowly and remaining conscious of your alignment will reap the most benefits.
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starting and mid point positions |
Push Ups - Phase 2
As your strength increases, take the movement lower. Rest hands shoulder width apart and keep your elbows in, allowing the upper arm to slide against the body when lowering and raising.
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starting and mid point positions |
Push Ups - Phase 3
Breathe in as you lower your body, breathe out as you push up to the starting position. Maintain an even pace on both down and up phases.
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starting and mid point positions |
Push Ups - Phase 3
Maintain a tight body (strong abdominal brace) to avoid your lower back arching, from the shoulder to the knee throughout the movement. |
