BARRE MOVE BREAKDOWN: PUSH-UPS

Posted on
barre move

Push-ups will help strengthen and tone the entire upper body, and also works your stabilizing muscles in your core. It is best to think of this exercise as a moving plank.

HOW TO DO IT:

  1. Place your hands (with your fingers spread open and facing mostly forward) off the mat a bit wider than your shoulders on the floor.
  2. Shift your weight to the front of your thighs with your bent knees slightly wider than your hips and your feet uncrossed and toward your glutes.
  3. Assume a horizontal body position with your ears over your shoulders, your chin in, your tailbone dropped, your shoulders over your hips and your fingers spread open.
  4. Lower your body a couple of inches or midway down (5 cm) and lift along a horizontal line.
  5. Slowly do 10 push-ups.
  6. Do 10 more push-ups a little faster.
  7. Soften your elbows and hold for 10 seconds.
  8. Perform a child’s pose with both arms extended forward.

TIPS:

  1. WATCH OUT FOR…
    Alignment: Neck arching, back arching, or head hanging
    HOW TO FIX IT
    Drop to your knees and reaffirm your abdominal connection, pulling them in toward your spine. Stay higher on the lowering movement. Keep your chin toward your throat and your ears over your shoulders. Lead with your chest. Fix your eyes slightly forward. Keep your ears in line with your shoulders.
  2. WATCH OUT FOR…
    Hips rising or sinking
    HOW TO FIX IT
    Maintain your ears in line with your shoulders, your shoulders in line with your hips, and your hips in line with your heels if your legs are straight.
  3. WATCH OUT FOR
    Shoulder or wrist discomfort
    HOW TO FIX IT
    Keep your hands under your shoulders. Make a fist with your hands, bend your knees, minimize the lowering, or do the standing push-up at a barre or wall.
  4. WATCH OUT FOR
    Elbows locking
    HOW TO FIX IT
    Always keep a slight bend in your elbows on the extension.

NEXT LEVEL: WITH STRAIGHT LEGS

  1. Perform the Set Up and Basic Variation.
  2. With your feet slightly wider than your hips, tuck your toes under and straighten both legs.
  3. Your body should be lowered about midway to the floor and lifted along a horizontal line.
  4. Slowly do 10 push-ups.
  5. Do 10 more push-ups a little faster.
  6. Soften into your elbows and hold for 10 seconds.
  7. Assume a child’s pose with both arms extended forward.
facebooktwittergoogle_plusredditpinterestlinkedinmail