Pushups are easily among the most underrated home workout routines because people believe that they’re a) too hard, b) too easy, or c) boring. We’re going to bust all three excuses. No, they’re not hard once you get your form right with some practice. If you’re finding them too easy, you’re possibly not doing enough reps. But boring? No way. There are numerous variations to this classic compound exercise, which can target different parts of your body. Want stronger triceps? Try the Diamond Pushup. Want a chest and a lower-ab workout? Drop down and give me 20 Spiderman Pushups. Tired of being stuck in one position? Do the Spiderman Crawl!
Pushups use your own bodyweight to target and tone different muscles and a far more accessible alternative to gyms and barbells. Today’s workout—the Reptile Pushup—for example, is an excellent way to get sculpted arms as well as a stronger core. You need to master the basic pushup before you attempt this move, but once you’re there, it’s guaranteed to give you supple, toned arms to perfectly complement that sleeveless top you’ve been meaning to splurge on.
- Start in a pushup position, with your shoulders directly over your hands. Tighten your abs, glutes and thighs.
- While lowering your chest to the floor, bring one knee toward your elbow on the same side of the body.
- Push yourself back up and repeat on the opposite side. This completes on rep. Do about 12-15 reps on your first few rounds before gradually increasing the count.
- Remember to keep your spine neutral and straight during all stages of the workout, and ensure that your knees are firm and high as you start.
- This pushup demands balance and co-ordination, putting additional stress on your core, so remember to engage your lower-back and lower-ab muscles.
- Breathing right is crucial. The benefits of the pushups will not be outweighed by the effort to do it, when you are getting the right amount of oxygen. Exhale as your push yourself back up to the starting plank.
Take it up a notch
Once you’re doing your pushups like a bonafide reptile, amp it up with the dynamic variation. Take your first step with your left hand, come down into pushup position bringing your right knee up, plant, walk with your right hand, and hitch your left knee up. It’s useful to turn your head in the direction of your knee crunch.