Incline push-ups work different muscle heads. To do them, simply plant your arms on a low coffee table or chair so that you’re angled up. Decline push-ups require you to place your feet 1–2 feet (0. 30–0. 61 m) above your hands, then perform normal push-ups. Remember to keep your head up and spine straight. Each set should be eight to twelve reps. You might try doing up to three sets.
If you’re too nervous for this, you can cheat with a high table. Place your feet on the table with your thighs and torso hanging over the edge, enough that you can place your hands on the ground. Then do a push-up with your head hanging straight down. This is often called a pike push-up.
Side planks are when you open your body, resting on one forearm and the outside of the same foot. Again, keep your spine straight by focusing on keeping your butt up. Plank to Push-up: Start in a plank position with your arms shoulder width apart and your feet hip-width apart. Move down onto your forearms so that you are now in a forearm plank, then lift yourself back up to a full plank position. Do 12 reps in each set. [1] X Research source
Straight Leg sit-up: Lay on your back with your legs extended fully, then reach your arms up towards the ceiling and perform a sit-up, keeping your legs straight. Bring your arms down, trying to touch your toes, and then slowly lower back down. Do 10 reps. [3] X Research source
Bicep Curls Tricep workouts Shoulder raises. [4] X Research source Bent Over Rows
Jumping jacks Lunges Burpees – do a jumping jack, then drop into a push-up. Repeat. High Knees – bouncing from toe to toe lift each knee as high as possible. You want to touch the floor as little as possible. Lateral Jumps – jump to one side, landing on one foot, knee bent, then explode back and onto the other foot. Oblique twists Box jumps or simple plyometric workouts. [5] X Research source
Bulgarian Split Squat: Put your front foot flat on the ground and place your rear foot on a surface like a coffee table or your couch. Lower down into a squat, and then lift yourself back up. You can keep your hands out for balance, or on your hips. Do 12 reps on each leg. [7] X Research source
If you have dumbbells or weights you can make the workout harder and significantly increase your conditioning. Even a gallon of milk in each hand will help.
Allow 1-2 days of rest between similar workouts. If you work out your chest muscles on Tuesday, don’t work them again until Thursday or Friday. Group similar muscle groups for workouts. For example, since many chest exercises also work out your triceps, group these exercises on the same day. Provide 1-2 rest days where you go for a short run or avoid hard physical activity. Your body needs time to rest and recover to build muscle.
Inhale as you come up, or relax. Exhale on the exertion. Keep your spine straight, not curved or bent, as much as possible. Hold each exercise for 1-2 seconds at the apex, then slowly move back to resting position.
Youtube contains a treasure trove of yoga workouts for any skill level, so don’t feel intimidated if you’re new to yoga – you can practice in your own home with little equipment.
Make goals in advance. If you decide to do three sets of twenty ahead of time, you’re more likely to finish the set while you’re sweating. Then, if it is too easy, you can always add more. Pushing yourself is different from courting injury. If your joints, bones, or muscles hurt, as opposed to just feel sore or tired, you should stop and rest.
A glass of low-fat chocolate milk is an excellent post-workout snack. Switching from white bread and pasta to whole grains is a great way to immediately eat healthier. Avocados, nuts, olive oil, and eggs all contain healthy fats. The ones to watch out for – butter, cream, lard, etc. – are almost always the foods you already know are unhealthy.
Resistance bands are adaptable, come in a variety of “weights” and can be used for thousands of exercises. A basic set of dumbbells is a cost-effective way to add some weight to your workouts. Pull-up/chin-up bars are designed to fit safely into most door frames, and many models can be used for dips and incline push-ups as well. [11] X Research source
