Instructions for correct push-ups for women

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Push-ups are an endurance exercise that everyone is familiar with. However, to practice push-ups with correct technique and maintain a regular level, not everyone can do it. Here are some suggestions for proper push-ups for women and how to practice a daily push-up habit, you can refer to.

1. Instructions for proper push-ups

To practice push-ups, do the following:
Start the movement in a high Plank position (2 feet a little wider than hips). Squeeze your shoulders but still focus on your abs. As you lower yourself, your elbows should be slightly closer to your stomach and perpendicular to the floor. Press your hands into the floor to lift yourself up. Repeat the action. However, not everyone can do push-ups right from the start. If one push-up is still too difficult for you, make some adjustments or use a support tool to make push-ups easier such as:
Incline Push-Up: Place both hands on the box or chair, arms slightly wide than shoulder. Keep your legs straight, keeping your body in a straight line. Inhale, lower your elbows down. Exhale and bring your body back to the original position. Eccentric Push-Up: Slowly lower your body to the ground and hold for a moment, then push up. This move helps you build abs and arms.

2. How to create a habit of doing push-ups every day?

To be able to do push-ups every day, you can incorporate push-ups into your daily exercise program. Example: Do 3 sets of Eccentric Push-Up (with 5-10 reps/set) with 30-60 seconds rest between reps. Or you can do supersets - an advanced training method that involves at least 2 sets of exercises in a row without rest.
Another option is to make push-ups part of a full-body or upper-body workout, so that every time you work out you'll do push-ups as a habit.
MORE: Weightlifting exercises for women at home

3. Suggest 10 ways to do push-ups for women

Once you have mastered the correct push-up technique, there are many variations that you can try. Here are 10 basic to advanced push-ups for your reference:

3.1. Hand-release pushup

Hands shoulder-width apart on the floor. Extend your legs back, feet hip-width apart. The body forms a straight line projecting from the top of the head to the heels. Squeeze your body, bending your elbows to lower your body to the floor. Lower your body to the ground as you lift your arms a few inches off the mat. Lower your arms and use force to push yourself up into a high plank position. This is counted as 1 session. MORE: Exercise: 7 benefits of regular physical activity

3.2. Close-grip pushup

Still keep the body in a high Plank position, arms placed directly under the chest instead of brought to the sides. Lower your body, narrow elbows close to your body. Then push your body back up to the starting position. This is counted as 1 session.

3.3. One-Hand Elevated Pushup

Keep your body in a high plank position. One hand rests on a yoga block or other elevated surface. Tighten your abs, keep legs and back straight, hips balanced. Slowly lower yourself to the ground, keeping your body steady. Stop when your elbow forms a 90-degree angle. Use the force to push down to the ground to lift the body up. This is counted as 1 session.

3.4. Wide Push Up

Place your hands on the floor, hands wider than shoulders. Legs straight, body forming a straight line from head to heels. Squeeze your body, bending your elbows to lower your body toward the floor. Push down on the ground to bring your body back to the starting position.

3.5. Diamond Push Up

Keep your body in a high plank position. Place your hands close together under your chest so that your thumb and index finger form a triangle on the ground. Press elbows to lower body, head and arms form a diamond shape. Push down on the ground to bring your body back to the starting position.

3.6. Slider Push Up

Place your hands shoulder-width apart on the floor with 2 sliders under each palm. Then, extend your legs back so that your body forms a straight line from your head to your heels. Squeeze your body, slide your hands to each side and immediately lower your body toward the floor. Press straight to return to the original position.

3.7. Pushup With Plank Jack

Start in a high plank position with your shoulders straight above your wrists and 2 sliders under your feet. Slide your legs to the sides and at the same time lower your body into a push-up. Press straight to return to the original position.

3.8. Knee Tuck Push Up

Get into a high plank position with your shoulders straight on your wrists and 2 sliders under your legs. Squeeze your body, bending your knees as you push your legs forward until your thighs touch your chest. Press the elbow back to plank and complete the push-up.

3.9. Medicine Ball Push Up

Place a round ball under your right hand and bend your knees on the ground so that your head to knees form a straight line. Slowly bend your elbows and lower your body. When the left arm forms a 90-degree angle, push the hand down to the floor to return to the original position. Repeat the movement with the other hand.

3.10. Knee Tuck Push Up

Start in a high plank position, placing one hand on top of the ball. Feet shoulder width apart. Do an advanced push-up with one hand, then switch sides by rolling the ball across the mat to place under the palm of your other hand. Do a 2nd push-up and repeat the process. Here are some suggestions for push-ups for women. Hopefully, through these exercises, you can practice the habit of doing push-ups every day to increase your fitness, increase physical activity to tone your body and improve your health.

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Reference source: WomensHealthMag