Weekend Challenge: Push-Up Planks

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Published: November 17, 2015

Fitness

Do you want to firm up your arms, tone your tummy and strengthen your legs all from the comfort of your own home? If the answer is yes, this challenge is for you!

The push-up plank (or PUP for short) combines two of the best bodyweight exercises round – the push-up and the plank – into one fantastic whole body exercise. You don’t need any equipment to do this exercise which makes it ideal for squeezing in anytime you need a workout fix but don’t have much time.

Step 1 – kneel down on the floor and place your hands flat on the floor with your fingers pointing forward. Your hands shoulder be approximately shoulder-width apart.

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Step 2 – walk your feet back and into the push-up position. Your shoulders, hips and feet should form a straight line. Keep your neck long and chin tucked in.

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Step 3 – tense your legs, your abs, your chest and shoulders; see how much tension you can generate in these muscles; SQUEEZE!

Step 4 – without holding your breath, hold this position for as long as you can. Yes – shaking like crazy is perfectly normal…

Step 5 – as soon as your arms start to buckle or your hips start to move out of alignment, bend your legs and lower your knees to the floor.

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How did you do?

15 seconds or less – good start; the only way is up!

15-30 seconds – great job – keep at it!

30-45 seconds – strong!

60 seconds or more – Wonder Woman!

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Radiant Health is a print and digital health magazine for the discerning African woman who wants to look good, feel good and live well. Subscribe to our newsletter and get a free digital copy of issue No.06.

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