Pushups For People Who Can't Do Pushups

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!

If you want the specific details about the benefits of pushups, you'll find a writeup at this link: The Benefits of Pushups and another at this one: The Benefits of Doing Pushups.

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.

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.

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

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.

Turns out they're not actually called hand thingies. Fitness people call them Push -up Bars

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.

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.)