My top five exercises for increasing fitness...No. 2
My top five exercises for increasing fitness...
Do you want to get fit with the least effort possible!? Well I’ll let you into a little secret, you do have to get pretty hot and sweaty if you are serious about getting fit, however there are some exercises that Personal Trainers know get results and these are the ones we pretty much use with every client. They come with variations so they can be harder or easier depending in your fitness level but basically these are the key exercises you should be doing to get fit and stay fit.
Last time I revealed my number one, the squat. This time in the interest of a healthy balanced body we are looking at an upper body exercise – the press up. It’s a controversial one that many women avoid because they either don’t want to bulk up (impossible unless you are spending hours in the gym body building!) or they just believe they are not strong enough – ladies to get strong the press up is a must!
Number Two – The Press Up
How to do it
When down on the ground, set your hands at a distance that is slightly wider than shoulder-width apart.
Your feet should be set up in a way that feels right and comfortable to you.
Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise your body up off the ground by extending the arms. Repeat.
Body weight should be lifted by the chest muscles; don't be tempted to use your bottom, stomach or the lower half of your body to pull yourself up.
Think of your body as one straight line – from the top of your head down through your heels.
To make this move slightly easier bring your knees down to the floor, be sure to keep your body in a straight line if you choose this option.
A good starting point for beginners is to do a box press up where you start on your hands and knees with knees under your hips.
What muscles does it work?
Push-ups are basic strength-building exercises that strengthen your upper body and improve your core strength. Several muscle groups in your body are used including the pectoralis major muscles in your chest, the deltoids muscles in your shoulders, the triceps muscles in your arms, upper and lower back muscles and even your neck work simultaneously during a press-up. You should ultimately feel this exercise working in your chest, if you don’t feel it working here you may need to check your technique.
How does it help increase fitness?
Basically this exercise works by building the strength of your upper body by using one of your biggest muscles. If you want definition in your upper body and you want to tone your chest and lift your bust this is a must do exercise!
When should I do it?
As often as possible! You should include press-ups in your regular routine and do them at least three times a week. Start with just a few if you are a beginner and build up as your go. Try 8 press-ups at a time, have a rest for 30 seconds to a minute, then do 8 more and repeat a third time.
Our aim at Fit In Minutes is to provide you with daily exercise and nutrition solutions, to coach you towards individual success whatever that looks like to you so that you can feel fitter, healthier and know you have a way of fitting exercise into your life.
We look forward to helping you be the healthiest woman you can be, one step at a time.
Kirsty x
Fit in mind
Fit in body
Fit in your life
