Top 10 At Home Exercises/Push
To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions prescribed in your program.
Muscles worked. While the push-up primarily targets the muscles of the chest, arms, and shoulders, support required from other muscles results in a wider range of muscles integrated into the exercise.
3:Contralateral Limb Raises
Lay on a yoga/exercise mat or towel with your arms outstretched, palms down in front of you, and your legs outstretched with your soles facing up.
Simultaneously lift your right arm and left leg off the floor.
When you reach your flexion point, hold for a second before slowly lowering back down to the floor.
Repeat the same movement with your left arm and right leg.
4. Bent Knee Push-up
- Perhaps one of the most basic exercises and a great way to start off slow before you head into a full push-up.
- Please begin by bending over at the knees and waist, on the floor on your knees supported by your hands in front of you.
- With your hands about shoulder width apart, back flat and head looking forward. Slowly lower yourself back bending at the elbows to where you chest touches, or barely touches, the ground.
- Pause for a few seconds, then push back up in a slow and controlled fashion.
During the lower phase, be sure to breath in, then as you push off the floor you will breath out.
5: Downward-facing Dog
1. From Table position, tuck the toes under, press into the hands and begin to lift the hips up towards the ceiling.
2. Spread the fingers wide apart with the middle finger facing forward, and the palms shoulder width apart. Press the out through the fingers and edges of the hands.
3. Using straight (but not locked) arms, press the hips up and back reaching the chest towards the thighs. Lift up through the tailbone to keep the spine straight and long.
4. Have the feet are hip’s width apart with the toes facing forward. Press the heels into the floor feeling a stretch in the back of the legs. The legs are straight, or you can have a small bend at the knees to keep the back flat.
5. Let the head and neck hang freely from the shoulders or look up at the belly button.
6. Breathe and hold for 4-8 breaths.
7. To release: bend the knees and lower the hips back to Table position, or come all the way down to child pose.
6:Bent-Knee Sit-up / Crunches
Starting Position: Lie on your back on a mat with your knees bent, feet flat on the floor and heels a comfortable distance (12-18″) away from your seat.
Place your hands behind your head. Pull your shoulder blades together and your elbows back without arching your low back or causing your ribs to splay out. This elbow position should be maintained throughout the exercise. Your head should be aligned with your spine.
Upward Phase: Exhale. Engage your abdominal and core muscles. Nod your chin slightly as you slowly curl your head and shoulders off the mat. Pull your rib cage together and toward your pelvis. Keep the neck relaxed. Your feet, tailbone and lower back should remain in contact with the mat at all times. Continue curling up until your upper back is lifted off the mat. Hold this position briefly.
Downward Phase: Gently inhale and lower your torso back toward the mat slowly and with control. Keep your feet, tailbone and low back in contact with the mat.
Proper form is important for this exercise to prevent excessive stress on your low back. Individuals typically perform this movement too rapidly and recruit the hip flexors to assist with the upward phase. Doing this should be avoided as it causes the pelvis to tilt anteriorly, increasing the stress on the low back. The abdominals connect the rib cage to the pelvis so the movement should focus on bringing these two body parts closer together while keeping the neck and shoulders relaxed.
7: Push-up with Single-leg Raise
Begin in a modified push-up position. Extend one leg and make sure your hips stay parallel to the floor. Keep your core contracted as you lower your body towards the floor. For some extra credit, grip the floor so your fingertips press hard against the floor. Doing so will activate more upper-body muscles while you perform push-ups.
8: Front Plank
1.Get down on your knees and elbows.
2.Now straighten your legs, one at a time, so that you are supporting your body on your elbows and toes.
3.Hold for 6 seconds. Over time, build up to 30 seconds.
4.Rest for 10 seconds.
5.Repeat 3 to 5 times.
9:Side Plank with Bent Knee
- Begin by laying on either said, let’s start with your right. Support your upper body by leaning on your right elbow in a comfortable and supportive position. Rest your legs and hips on the floor with your legs in a bent position.
- With your left arms resting on your left thigh, slowly raise your hip off the floor until you form a straight line from your head to your knees. Your knees will remain on the floor.
- Hold and lower back slowly. Repeat with other side.
As with most static contraction and plank exercises, you can increase the difficulty by holding the position for a longer period of time.
10: Supine Reverse Crunches
Starting Position: Lie in a supine (on your back) position on a mat with your knees bent, feet flat on the floor and arms spread out to your sides with your palms facing down. Gently exhale, stiffen your torso by contracting your abdominal/core muscles (“bracing”) and slowly lift your feet off the floor, raising your knees directly above your hips while maintaining a 90 degree bend in the knees. Hold this position and breathe normally. Use your arms as a balance support.
Upward Phase: Exhale, contract your abdominal, core and hip flexor muscles and slowly raise your hips off the mat, rolling your spine up as if trying to bring your knees towards your head (your hips and pelvis should move towards your rib cage). Avoid any change in the angle of your knees during the roll-up. Use your arms and hands to assist with maintaining your balance and continue to curl-up until your spine cannot roll any further. Hold this position briefly.
“Downward Phase: Gently inhale and lower your spine back towards the mat in a controlled fashion, moving your upper thighs backwards until they are positioned directly over your hips. “Continue rolling out until your spine and pelvis (hips) contact the mat and your knees are positioned directly over the your hips with a 90 degree bend with your lower leg”.
Proper form is important when performing this exercise to prevent excessive stresses on your low back. When returning to your starting position during the repetitions, control your leg movement ensuring that your knees don’t move past your hips, but instead return to a position directly above your hips. Since the abdominals connect the rib cage to the pelvis, the emphasis of the movement should be on pulling your pelvis upwards towards your rib cage.