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@brujxfitness
McGill Curl Up
Begin by lying flat on your back with only one knee bent. Place your hands under the small of your back to monitor movement, ensuring your back does not touch the floor. Brace the core muscles and lift your head and tops of your shoulders, keeping the spine in neutral. For an added challenge, lift your elbows off of the floor.
Plank-Ups
Begin in a high-plank position. With minimal body movement, lower your right forearm to the ground. Repeat with the left. Keeping your back straight and tight, return to your right hand, and then the left.
Options: This can also be done from your knees. To up the challenge, balance something light (like a yoga block) on your back to ensure you are not wiggling.
Nectarine Ice Pops fromĀ FannetasticFood.com
Original author: Jacob Ernst MSW RSW
One Arm Elevated Push-Ups
Get in a push-up position next to a stair, box, or other elevated surface and place your right hand on it with your left arm straight, both hands directly below the shoulders. As you squeeze your abs and glutes, lower your body as close to the ground as you can. Pause at the bottom before pushing yourself back up. (Modify this move by placing your knees on the ground.)
Some eaiser variations of push ups to help you build the strength to do a traditional one!
I donāt generally reblog āfitnessā stuff but gaddamn could I use some more arm strength.
Push-ups are my worst nightmare. I can only do 44 before I pass out on the floor.
āI can only do 44ā hahaha omg I canāt even do one.
yes good
I was always frustrated how my P.E. teachers wanted all of us to go āall-or-noneā and basically hurt ourselves without letting us build up from square-one like in the first gif. Ā Then theyād fuckin yell at us for not doing it right >:|
Knee-pushups is not square-one.
When I got my first personal trainer, she had me doing push ups almost standing upright in the weight lifting bars so that I could do 15 reps and 3 sets of them. Itās more about the technique of the push up, and if youāre pushing too much weight, you canāt exersize the correct muscles within their tolerances. This post is pretty important tto know cause of that.
I was introduced to the knee push-up last year and it was such a fucking game changer. I had NO idea it was possible to work those same muscles just with a slight variation in position.Ā
I wanna just verify that these are excellent for building strength, both as someone who took weights class in high school with a good teacher, and as someone whoās had a lifetime of physical therapy (not for my arms specifically, but Iāve spent a lot of time in sports medicine centers). And again, if the vertical one in the first gif is difficult, you donāt even have to lean into it like that. Start standing, and only lean as much as it takes you to lower towards the wall.
And remember, many exercises can be modified in this way! I did an image search for āmodified pull upā and got exactly what I was looking for right away, which is this:
Doing pull ups on a lower bar, or from the straps with handles that gyms sometimes have (called the TRX - they can also be used to support yourself during squats and some balance exercises) is a lot easier than jumping straight into vertical pullups, and lets you build up that muscle with exercises that are still comfortable and safe for you, so you can do more sets of more reps.
As a general rule, always start with lower-strain exercises and practice good form before you work your way up. You donāt want to have to unlearn bad habits that could lead to injury later as the difficulty increases.
@imfemalewarrior Iām assuming youāve seen this post but in case you havenātāit seems like your kind of thing
Here are push up and pull up progressions!Ā
-FemaleWarrior, She/TheyĀ
Because I have serious issues with core strength and cannot do a sit up or a crunch without using muscles I shouldnāt and hurting myself, I looked up core exercises for beginners (because modified sit ups just have me ways to make it harder), and hereās what I found.
All from here, which also includes sit ups with the idea that you start up and donāt go all the way down.
Arnold Press
Stand holding dumbbells at chin-height, palms facing in, with arms bent (A). Keep your elbows bent and rotate your wrists outward so your arms form 90-degree angles (B). Press the weights straight overhead Ā©. Reverse the motion to the starting position and repeat for all reps.
Extended Puppy Pose
Come onto all fours. See that your shoulders are above your wrists and your hips are above your knees. Walk your hands forward a few inches and curl your toes under.
As you exhale, move your buttocks halfway back toward your heels. Keep your arms active; donāt let your elbows touch the ground.
Drop your forehead to the floor or to a blanket and let your neck relax. Keep a slight curve in your lower back. To feel a nice long stretch in your spine, press the hands down and stretch through the arms while pulling your hips back toward your heels.
Breathe into your back, feeling the spine lengthen in both directions. Hold for 30 seconds to a minute, then release your buttocks down onto your heels.
Quad Rocking
Get down on all fours, and let the lower back sag. Push your hips back as far as you can, holding the lumbar arch. You should feel a stretch in and around the hips. Return to the starting position, and repeat.
