Published on 15 Feb 2011 | over 5 years ago
Do push ups seem impossible? They're not! You can do it and this video breaks down the process of building up strength step by step.
A note to commenters: before you post negative thoughts like "I suck" or "I can't...", think again! Our bodies respond to our thoughts. For better success and confidence, try reframing your comment as, "I can do X right now and I am still working up to doing X." or "I'm finding out where I need to start to reach my goal." You CAN do it! IF you believe in yourself and cheer yourself on.
***NOTE: Since posting this video, several people have commented that they need to be able to do "X" number of push ups by a certain date for tests. If you can't do one push up now, you will not be able to do 10 or more this weekend. I can't tell you, as an individual, how long it will take you to get where (especially through the internet!!) BUT I can tell you it takes consistent practice over time.
One way to structure your workouts:
1) Do as many push ups as you can (or hold plank, whatever, starting from where you are now) until you reach muscle failure (muscles are burning and shaking and you physically can't do more).
2) Rest 1-2 minutes or until you feel ready to do it again.
3) Repeat steps 1 and 2 for a total of 3 sets.
You can do this workout daily, but at least do it 3-4 days a week to see results (more) quickly.
FOR THOSE ASKING ABOUT SAGGING BACKS AND PAIN IN YOUR TORSO: this is a sign from your body that developing core strength should be a priority for you in your life right now. The first thing you need to do is learn to engage your abdominal muscles. You can find them by laughing or coughing and observing the sensation in your core. Some people think of an ice cube on your belly button and pulling away from that. Others imagine bracing themselves against a punch in the stomach. Then, work on engaging those muscles all day long. When sitting, standing, walking, and ESPECIALLY during any type of exercise whatsoever. Strengthening your core will reduce back pain, increase confidence, improve posture, and support all physical activities including push ups. You will also improve coordination and balance and feel more grounded and centered.
Enroll in a class that focuses on core strength: Pilates, yoga, martial arts, dance, gymnastics/circus stuff (so in right now), swimming, etc. And/or search the internet for "beginner core strength" exercises and do those at home. If you can afford it, invest in a few personal training sessions. Or, if you have insurance, get a referral from your physician (cite pain) for physical therapy (PT is miraculous, you will love it!).