Advanced Pushups and Core Exercises
close grip push-up
Let's keep things short and simple today.
Here is a video that demonstrates some great advanced push-up variations.
Those are tougher than they look. Make sure you keep your stomach tight with all of those variations, and don't let your hips sag or pike up.
Here are two of my favorite core exercises. These too are tougher than they look.
When you do the inch worm, walk your hands out as far as possible. If this is too difficult, you can do the exercise with your knees on the ground.
For the stability ball step off -- if it's too difficult to just have your toes on the ball, try putting the tops of your feet on the ball instead. Do this slowly at first because you don't want your core to rotate. Try to keep it straight and level at all times.
Since it's Halloween weekend, you may not make the time to drive to the gym. If, however, you still want to get in a great fat burning workout, give this a try.
Find a hill, and after a very thorough warm-up, perform a hill sprint. Walk back down and then perform one of the push-up variations for as many reps as possible. Rest a few seconds and then perform one of the core exercises.
Repeat that for 5-10 times, depending on how long the hill is; the longer the hill, the less hill sprints you'll perform.
Give that a try and let me know what you think!
Comments for This Entry
Jack-
I've never done the wall version, but I have used a band. I'll have to give the one with the wall a try. Thanks!
Alexandra-
Yeah, both versions work just fine. If you want, you can alternate they two variations. Either way, I don't think it will be a huge difference. Just try them both and see what you think.
Hindu push-ups are great. You can turn it into a divebomber push-up by reversion the motion. Instead of just sticking you butt in the air, just reverse the arc motion in reverse. Hope that makes sense. ; )
Thanks again!
Posted by Nia Shanks at 9:27am Oct 31, 2009 [permalink | flag as inappropriate]
Hi Nia,
I love doing spiderman and grasshopper pushups! They are tough but really work upper body and core. Thanks for the demo on Hindu pushups, those seem to work your entire body. Must try this weekend.
Question on the inchworm: I've seen them done (and it's how I do them) where after you walk out, you walk your feet to your hands, walk out, walk your feet to your hands, repeating that until you've "walked" for a number of reps or length. Is the one I'm doing just another variation? Or, am I doing a totally different exercise?
I'll be trying the Hindu pushups and off bench inverted pushups this weekend. :)
Posted by Alexandra at 9:09pm Oct 30, 2009 [permalink | flag as inappropriate]
Nice video! I got two variations for you:
1. Wall pushup - put your legs aganist the wall and do a pushup.
2. band pushup - wrap a jump stretch band on your upper body. Tough!
Posted by Jack at 3:50pm Oct 30, 2009 [permalink | flag as inappropriate]