PUSH-UP PREP
Begin on hands and knees with hands shoulder width apart and slightly in front of shoulders. Knees should be together. Move into start position by bringing shoulders over hands and dropping hips toward floor to align head, shoulders, hips and knees in one line.
Keep shoulder blades away from ears. Eyes focus above fingertips.
Slowly bend elbows to lower body toward mat. Exhale and tighten abs further as you press out to straighten arms and return to start position. Don’t let shoulder blades pinch together. Lower only as far as you can keep your trunk stable and shoulders in place. Repeat 5-10 times, 1-3 sets.
BALL PRESS
Lie on left side with head resting on left arm, knees bent.
Tighten abdominals to feel left side of ribs lift off mat slightly.
Maintain this position throughout exercise. Hold toning ball or weight in right hand. Right arm is bent and elbow points straight to the ceiling.
Keep upper arm and shoulder blade still as you straighten elbow and press ball toward ceiling. Slowly bend elbow to return to start position.
10-15 repetitions, 1-3 sets. Repeat on other side.
BAND PRESS
Start with right foot on center of band and ends of band in hands. Step back with left foot.
Bend right knee as you lean
forward from hips over right thigh. Feel abdominals tighten
to support low back and keep spine in a neutral position. Upper arms should be at your sides, elbows bent.
Exhale and tighten abs as you press hands back, straightening elbows, keeping upper arm and shoulder blades still. Slowly
return to start position.
Repeat 10-15 times on each side, 1-3 sets.
Sara Baker is a licensed physical therapist and writes for the Atlanta Journal-Constitution.
