Weekend Challenge: Push-Up Planks

Shares

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.

push-up-plank-step1

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.

push-up-plank-step-2

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.

push-up-plank-step-5

 

push-up-plank-POSTER

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!

Never miss a fitness tip! Join our free weekly newsletter and get a bonus 10-day guide to a lean body, clear skin and radiant glow! Download your copy here.

  
Shares

About Radiant Health

Radiant Health is the healthy living guide for today’s African woman. We began as Nigeria’s first women’s health magazine and have grown globally to reach African women on the continent and across the diaspora as Africa’s leading health magazine.

Visit My Website
View All Posts

Leave a Comment


  • Bolu Ijiwole

    Wow, this PUP is really amazing. Started with 60 secs and hope to do this exercise for abt 120/180 secs each day