Women's push-ups, i.e. push-ups performed on the knees, can give you effects in the form of strengthening the muscles of the chest, hands, abdomen and buttocks. This simple and versatile exercise will improve the appearance of your arms as well as help lift and tone your breasts. Check how to properly do women's push-ups and what effects this exercise gives.

Contents:

  1. Women's push-ups - how to perform properly?
  2. Women's push-ups - the most common mistakes
  3. Women's push-ups - exercise effects

Women's push-upsis a simpler version of the traditional exercise, which involves lifting and lowering the torso in a support. Instead of resting the legs on the tips of the toes, we perform a push-up on slightly bent knees. This makes the exercise easier, but still produces very goodeffects . It engages many muscles at once, including the muscles in the chest, arms, thighs, and abdomen. This makes the pump the best ally of women in the fight against sagging skin on the shoulders or drooping breasts. It's a good idea to include it in your daily training plan to tone your body and improve your endurance.

Women's push-ups - how to perform properly?

In order for the exercise to bring the desired results in a short time, it is necessary not only to be systematic, but also to pay attention to the technique. Here are the step-by-step tips on how to properly perform a women's push-up:

  1. Lie flat on your stomach.
  2. Place your palms flat on the ground on both sides of your body at shoulder height. They should be spaced a little wider than the shoulders.
  3. Your legs are slightly bent at the knees, you can lift your feet up and cross them.
  4. Straightening your arms at the elbows, raise your torso up. Warning! Remember to keep your back straight. The thighs and head should be an extension of the spine, belly tucked in. In this position, you should only lean on your hands and knees. Hold on for a while.
  5. Bend your arms and lower your torso as low as you can - but not to the ground (you can't lie down between push-ups). If you are a beginner, just lower yourself until there is a right angle between your arms.
  6. Stretch your arms again and lift yourself up. Repeat the exercise as many times as you can. It's best to do a minimum of 10 push-ups in a series.

Women's push-ups - the most common mistakes

Don't do this in women's push-ups:

  • holding your breath. Proper breathing is essential when doing push-ups. Remember: breathe out when lifting, contracting muscles, breathe in when lowering your torso.
  • flexing the hips and neck. During the exercise, the spine should remain straight all the time, and the head and thighs should be an extension of it. The body from the knees to the neck should be in a straight line. Flexing your hips means that you do not lift the entire torso, but the torso itself, which reduces the effectiveness of the exercise.
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Women's push-ups - exercise effects

Although push-ups are not the easiest exercises, it is still worth starting to do them regularly. The list of positive effects that we can get by practicing push-ups is long and will surely be of interest to women who would like to improve the appearance of their arms, breasts or thighs.

What are the effects of women's push-ups?

  • They are a great way to firm your breasts. They strengthen the muscles of the chest that support the breasts. Thanks to regular push-ups, the bust becomes more lifted and supple over time.
  • They help to visually enlarge the breasts. Thanks to the lifting, the bust will appear optically fuller.
  • They make your arms slimmer and firmer.
  • They strengthen the muscles of the entire body: abdomen, lower and upper back, buttocks, thighs.
  • They improve overall endurance and increase strength.
  • How to do classic push-ups? Exercise technique
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  • What are the effects of classic push-ups?

Category:

Anatomy