- Exercise & Fitness
Pushups For People Who Can't Do Pushups
Pushup Paula says YES, YOU CAN DO PUSHUPS!
Even if you've never done pushups before, even if you think you are too old, too out of shape, too weak, too tired, too bored, even if you think pushups aren't for genteel ladies and gentlemen, even if you would rather be eating chocolate and drinking white wine, Pushup Paula says YOu CAN do pushups and pushups are GOOD for you.
It's a matter of starting where you are and working up to greater success.
Pushup Poll: How do you Compare to Other Fitness Folks?
What is your Approach to Doing Pushups?
MD Health Explains the Benefits
- Benefits of Push Ups | MD-Health.com
What are the benefits of push ups? Pushups allow you to train and build stability in a variety of muscle groups. This can help you avoid injury during day to day activities or other forms of athletic training, particularly if you perform pushups the
What's so Great About Pushups?
Pushup Paula says Pushups Build Body Strength
Pushup Paula says: "Oh my goodness. Many fitness aficionados claim that pushups are the single most important exercise for total body fitness? "
Paula says that pushups probably work more muscles of the body than any other strength building exercise. When you look at someone performing a pushup, you can see that he or she is working muscles in the arms, shoulders and back. You may not realize it by looking, but they are also working the highly critical core muscles that keep the body upright and protect the inner organs. In the regular pushup, the legs are getting a workout also!
Pushups are sufficiently important that almost all fitness workouts incorporate pushups in one form or another Even Hatha Yoga and Pilates have their own version of pushups.
Many fitness professionals and personal trainers say if you have only time or energy for a short workout, the three most important exercises to do are pushups, squats and abdominal crunches.
If Pushups Hurt Your Wrists
Use Pushup Bars for Protection
Tip: If your wrists hurt when you do pushups, consider using hand props as demonstrated in the video. The hand thingies are not just for jocks. They're a protective device for anyone, even beginners. In fact, they may be even more beneficial to beginners because they help those with weak wrists.
Start with Wall Pushups
Start Building up the Muscles
Pushup Paula has met people who cannot do even one pushup. As a matter of fact, she has met people who cannot even do a Girlie Pushup!
"No Problem," says Pushup Paula. "Just start building up your strength by doing wall pushups. Even pregnant women can do wall pushups without worries.
To do a wall pushup, stand about two feet away from the wall. Stretch your arms out and place your palms on the wall, straight ahead of you. The fingers should be pointing upwards. Lean forward, bending your elbows out to the side but keeping your fingers pointing upwards. Come close to the wall so your nose is almost touching. Push yourself back to the starting position.
If this is too difficult, move closer to the wall. If it is too easy, move farther away from the wall. Repeat the movement above eight times. Do three sets of eight Do this daily, gradually increasing until you can easily do three sets of fifteen. At that time, you are ready to move along to doing Girlile Pushups.
You can also do this movement against the sides of a swimming pool. It's a good addition to a water exercise class.
Next Step: Girlie Pushups
If Wall Pushups are Too Easy
Pushup Paula has observed her wussiest students move up to doing Girlie Pushups, so she knows for sure it is possible.
To do a Girlie Pushup, lie on your stomach on the floor. Bend your knees so your shins are at a 90 degree angle. Place your hands palms down on the floor roughly beside your ears. The fingers point forward. The elbows reach out to each side.
Holding your body tight (this is where the core muscles come into play), push your body upwards and off the floor. Lower the body back down as far as you can go. Your body should not touch the floor, however. Repeat, doing sets and reps the same as you did with the wall pushups.
The wider apart your hands are positioned, the easier it will be. Adjust accordingly, gradually working it so your hands move closer to your body.
Lower your body as far down as you can go. If at first you cannot go low enough, do the best you can. The low position will come in time. When you can do this correctly and for several sets, move on to the regular pushup.
You can also perform a similar movement in the swimming pool. Go to deep water, place your hands on the top of the pool (not the sides, as in wall pushups). Haul yourself upwards and attempt to straighten your arms
The Perfect Pushup Video Demonstration - Avoid Pushup Injuries
Pushup Paula likes this man's approach. He demonstrates how to do girlie pushups and floor pushups the right way so you avoid injury to joints. This is his video for complete beginners. He has pushup videos for the advanced people at his web site. Plus, he's great eye candy. Paula urges you to watch the video.
Final Step: Floor Pushups
Pushup Paula says you start floor pushups (aka men's pushups) from the same floor position that you use to start your girlie pushups. Instead of bending at the knees, you tuck your toes under and lift your body from that position.
For some unknown reason, fitness converts take great pride in doing 100 pushups at a time. Pushup Polly suspects that many reading this message are snickering at the very notion of doing 100 pushups. Maybe later.
Pushups Workout on the Stability Ball - An Alternative Way to do Pushups
Pushup Paula thinks doing pushups on the Stability Ball is a fun way to add variety to your workouts. In this video, a perky young woman demonstrates an advanced position on the ball. When you are finished laughing and saying, "Never in this lifetime," remember that there is a beginners position on the ball as well. The rule of thumb is this: The closer the ball is to your feet, the harder the exercise will be. Just move around on the ball until your middle is positioned over the ball and your feet stick out behind. When you are in a position that allows you to perform the pushups, proceed. As you improve in time, reposition yourself accordingly.
Shop for Stability Balls at Amazon - A Great Pushup Prop
Stability balls are excellent exercise props. As you saw in the video above, doing pushup workouts on these balls is both fun and effective. Because you have the added challenge of keeping your balance, you work out your core muscles even more than in regular pushups.
Pushups aren't the only exercise you can do on a ball. The DVD included shows many others.
Also, if you spend much of your day at a computer, sitting on a stability ball periodically throughout the day is a wonderful way to improve posture and balance as well as strengthening back and core muscles.
Good Excuses for Not Doing Pushups - In Case You Run Out
Pushup Paula has heard it all when it comes to excuses for not doing pushups or other exercise. She is confident that you have plenty of good excuses of your own. However, in case you run out, you might borrow from celebs and other famous people.
Here's a dozen to get you started.
- I get my exercise acting as pallbearer to my friends who exercise. ~Chauncey Depew, also sometimes attributed in slightly different wording to Mark Twain
- I really don't think I need buns of steel. I'd be happy with buns of cinnamon. ~Ellen DeGeneres
- My idea of exercise is a good brisk sit. ~Phyllis Diller
- Aerobics: a series of strenuous exercises which help convert fats, sugars, and starches into aches, pains, and cramps. ~Author Unknown
- Exercise is a dirty word. Every time I hear it, I wash my mouth out with chocolate. ~Author Unknown
- I consider exercise vulgar. It makes people smell. ~Alec Yuill Thornton
- I believe that the Good Lord gave us a finite number of heartbeats and I'm damned if I'm going to use up mine running up and down a street. ~Neil Armstrong on jogging, in an interview with Walter Cronkite
- I am pushing sixty. That is enough exercise for me. ~Mark Twain
- Exercise is the yuppie version of bulimia. ~Barbara Ehrenreich
- Whenever I feel like exercise, I lie down until the feeling passes. ~Robert M. Hutchins
- The word aerobics came about when the gym instructors got together and said, "If we're going to charge $10 an hour, we can't call it jumping up and down." ~Rita Rudner
- Walking isn't a lost art: one must, by some means, get to the garage. ~ Evan Esar
Who is Pushup Paula?
Yeah, but who is she REALLY?
Pushup Paula is LOOSELY based on a gal who uses a different alias in real life. I'm not about to blow her cover. She teaches a martial art, fer heaven's sakes. My mamma didn't raise no idiots.
However, if you would like a clue, I invite you to visit the following link: North Shore Tai Chi Spirit
If you happen to live in Metro Vancouver, drop in to one of the classes. Mention the code words "Pushup Paula" and you'll get a warm welcome (I'm almost sure.)