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November 19, 2015 2 min read

Push-ups are amazing and if you haven't made them a part of your routine, it is time to change that! Push-ups are an absolutely perfect move for any woman short on time, looking to get in shape. You can do them any time and anywhere! With no required equipment, they work your arms and shoulders, back, abs, and chest while even toning your butt and legs. Think of how proud you will feel when you can bust out a full set of push-ups on your toes! With a full push-up as your target, Prevention put together the following push-up plan to guide you there. Follow this guide and you will OWN the push-up! Your Push-Up Plan This is a graduated series of push-ups, progressing from easiest (plank) to toughest (full push-up). To get started, do the plank 3 times a week until you master it, then move on to the incline push-up. Work up to doing 2 sets of 10 reps. When you feel like you can do more, advance to the next push-up. If a new variation is too difficult, switch to the easier push-up to complete your reps.

1. Plank

Start in a basic push-up position with hands directly beneath shoulders and body in a straight line. Pull in navel and hold for 20 seconds. Rest for 30 seconds and repeat. When you can easily hold the position for 30 seconds twice in a row, you're ready to move on.

2. Incline Push-Up

A. Place hands on a weight bench or sturdy chair and extend legs behind you so head, neck, back, butt, and legs are in a straight line. B. Bend elbows out to sides and lower body almost to bench (or as far as you can). Keep abs tight and body in a line. Hold for a second, then push back up. [bctt tweet="Don't Be Afraid: Even YOU Can Learn To Do Push-Ups"]

3. Kneeling Push-Up

A. Kneel on floor with hands directly beneath shoulders and legs bent so body is in a straight line from head to knees. B. Bend elbows out to sides and lower body almost to floor. Keep abs tight and body in a line. Hold for a second, then push back up. [bctt tweet="Don't Be Afraid: Even YOU Can Learn To Do Push-Ups"]

4. One-Knee Push-Up

A. Start in kneeling push-up position and raise left leg off the floor to hip height; place right foot on floor. B. Bend elbows and lower body. Keep abs tight and body in a line. Hold for a second, then push back up. Do 5 times on each leg; that's one set.

THE FULL PUSH-UP

A. Place hands on floor directly beneath shoulders. Extend legs behind so you are balancing on hands and balls of feet. Keep head, neck, back, butt, and legs in a straight line. B. Bend elbows out to sides and lower body almost to floor. Keep abs tight and body in a line. Hold for a second, then push back up. What do you think? Are you ready to give it a try? Once you've mastered the push-up, why not put it to good use with over 80 hours of on demand workouts with SweatFlix℠? Source: Prevention 

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