There is a simple way to freshen up stale push-ups, and it is to make you unstable. By extending one leg out behind you, you can work your push-ups even more. This one-legged (or one knee variation) will work your arms, core and glutes. So have at it and try this tripod push-up.
- Come onto your hands and knees, so your shoulders are above your wrists, and your hips are above your knees.
- Extend your right leg straight behind you so it’s parallel with the floor. Engage your abs and try to keep your heel in line with your hips.
- Now do a push-up, by bending your elbows by your sides as you lower your torso down toward the ground. Then straighten your arms pushing yourself back up into place.
- Repeat for a total of 20 to 30 push-ups, maintaining steadiness and control, keeping your abs and back strong, and continuing to extend your right leg straight out.
- For your second set, switch legs so your right knee is on the floor and your left leg is extended to the back. Do 20 to 30 push-ups on this side.
Fit’s Tip: If you find you are leaning away from the leg that is up, you are cheating! Stay square through your shoulders and hips.
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Any exercise can be altered to fit your needs. If you can’t do a normal push up, then this is the exercise for you. As trainers, our job is to progress the client. If you’re working out at home or on your own, then it’s your job to push yourself and fight for your results!
Adria Ali
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