FITBUG'S FRONT ROOM WORKOUT

Posted 07 November 2006

WALL PRESS-UPS

Why do press-ups?: Pectoral muscles (those in the chest) are some of the largest in the body, therefore exercising them uses lots of calories. Press-ups are a great exercise because they also use the muscles in your arms and shoulders and your abdominals.

How to: Stand facing a wall just over an arm’s length away. Take up a neutral posture and put your hands on the wall at shoulder height and width. Keep your tummy tight and your back straight as you slowly lower your body toward the wall. Then push yourself away again at the same pace. Each repetition should take approximately 8 seconds.

How many: Try to do ten repetitions, break for the length of time it took you to do it and repeat. After two to three weeks you should be ready to add a third set.

Safety Tip: Press-ups should be avoided if you have wrist problems. As you push yourself back into the neutral position do not lock your elbows.

Alternative: If you feel ready to do press-ups on the floor you will be working harder because you will be working against gravity too. Start by doing box press-ups.

Alternative: As you become stronger extend your legs away so that you have a straight line from your knees to your head and try three-quarter press-ups.

Squats | Calf Raises | Lunges | Chest | Biceps | Triceps | Abs | Back | 6 week plan