THE LOWDOWN ON THE PUSHUP

WRITER: TRACY DRAPER // PHOTOGRAPHER: FRED LOPEZ

Some of the very best exercises we can do require no extra accessories, a club membership, or fancy workout clothes. If you have a T-shirt, shorts, a willing mind, an able body, and 6-foot by 6-foot space to work with, then you will be set up for the exercises shown below. The old timey pushup is a fantastic exercise that works the entire core, plus the triceps. The modifications shown here will make full use of your body from head to toe.

Pushup Hold

WORKING MUSCLES:

Anterior deltoids, abdominals, triceps, pectorals theshoulders;elbowsstraightbutnotlocked the shoulders; elbows but not locked

STEP 1: Start on hands and knees with hands directly underneath the shoulders; elbows straight but not locked.

STEP 2: Straighten out legs one at a time, and engage the abdominals by intentionally pulling them in toward your waistband.

STEP 3: Squeeze the glutes, and breathe in through the nose slowly, exhaling through the mouth. Repeat five to eight times.

2: the and breathe in the nose the mouth. five to times.

Shoulder Taps

WORKING MUSCLES: abdominals benefit of pr left han ulder. Repe

Anterior deltoids, abdominals, triceps, and pectorals. Better balance is a benefit of this exercise, as well.

, this exercise, as well. eviously

STEP 1: Attain pushup hold position previously mentioned.

STEP 2: Shift weight on to your left hand, and use the right hand to tap your left shoulder. Repeat ten times per shoulder, alternating hands.

Leg Lifts

WORKING MUSCLES: d, and use the hand at

Anterior deltoids, abdominals, triceps, pectorals, external hip rotators, gluteus medius, minimus and maximum, hip flexors. Balance skills are an added benefit.

STEP 1: Attain pushup hold position, hold for five seconds.

STEP 2: Bring the right knee up toward the right armpit in a controlled manner. Return to start.

STEP 3: Repeat on the left side. Perform eight to ten repetitions on each side.

TRAINERS TIP:

The numbers of repetitions assigned are simply a guideline. If, for example, three is all you can do with good form and no discomfort, then do three at a time. You will get stronger!

PRECAUTIONS:

The flexion caused in the wrist joint can be uncomfortable. Be sure to move the wrists in all directions as you rest between sets. Another option is to lower yourself to your elbows.

If the abdominals are not strong enough to hold your form in an extended position, simply drop one or both knees to support the lower back.

Breathe evenly and continually as you work. Holding your breath will tense your muscles and cause your blood pressure to rise.