Let's Talk Push-Ups...

[40something]

Okay. Everyone has a difficult time doing push ups on their toes when they are beginner's. And that can be very discouraging so I'm wondering...there are push up variation's that can be done on the stability ball so would it be 'better' to have a beginner do push ups from the stability ball? I'm thinking of the move where your shins/ankles are on the ball and the rest of you is basically in plank position. To me, that move puts all the weight into your arms/chest and there would be less opportunity for back sag because of your leg position on the ball.

I ask this question because my dd#2 has difficulty doing regular push ups as her back/belly starts to sag and that isn't a good situation. BUT...would using the ball hinder progress towards being able to do push ups with good form and gaining the strength she needs in her core?

So whats the best thing to do? Do as many push ups as she can with correct form and stop or use the ball until she can 'feel' what proper form is and then go back to floor push ups? I don't even want to have her doing them from her knees as that becomes a crutch that many people have a hard time moving on from.

 

[Miss Lee]

I would start out with the the upper shin area or even the knees on the ball then progress from there. Push-ups with your ankles on the ball are still pretty difficult. The longer the lever, the greater the difficulty, and with your ankles on the ball there's still a risk of that back slag you mentioned.

Michele

 

[Gayle]

Another strategy would be to try changing the angle of the push-up, instead of the length of the lever.

For example - doing push-ups on her toes with her hands on a step set at an 8" or 10" (or higher) height. Then she could lower the angle (step height) as she builds strength and the push-ups get easier.

Depending on how difficult they are for her, she could even start as high as the height of a kitchen countertop.

HTH

 

[40something]

OY! Hadn't even thought of using a step. That's a great idea. She has trouble with the whole concept of keeping her core tight so her back/belly doesn't sag. And I just cringe when I see her at gymnastic's doing push ups and her back is sagging down.

 

[kathryn]

For stability ball push-ups, you could even start her with the ball under the thighs, then progress from there.

I agree about changing the angle of teh on-the-toes push-up. Even starting with the hands on a kitchen counter, or bathtub rim if necessary. I think that doing these types of push-ups (straight-leg, with variations of angle of the upper body) is a much better progression to full, on-the-toes pushp-ups than going from on-the-knees push-ups.)

And to help her learn to keep her core tight, have her work doing planks. Start with setting a timer for 2 minutes, and have her do as many planks as necessary--on toes, putting knees down only when form suffers, then going back up to toes ASAP--in that time period. Her goal would be to work up to holding one plank through the entire time period.

Then, have her progress to raising one foot of the ground while keeping the hips in line and again holding that as long as possible, going down to two feet on the floor when necessary. She can also add a challenge by lifting the foot, then moving it out away from the body, holding, then moving it back in line with the body, then down.

She can start on the elbows, and after she can do that well, can go to the push-up position on hands.

Once she can hold the core steady while adding movement (the leg moves), she should be able to do the same with push-ups.

As her "at-home personal trainer," you can help her do push-ups as well, and keep your hand under her ab area, so when she starts to sag, you give her a little reminder to hold the abs up so they don't touch your hand.