If you’re setting yourself some workout challenges during the current COVID-19 lockdowns, then mastering the perfect push-up will really help up your fitness game. If you’re not sure where to start though without the help of a workout class or gym trainer, then Kayla Itsines, Anna Kaiser and Harley Pasternak have posted some of their advice on Instagram.
After showing her 12.4 million followers in a previous video how to work up to doing a full push-up on the toes, Kayla Itsines has now posted advice on her popular Instagram page on how to perfect the technique. Entitled “Mastering the Push-Up,” the new video features Kayla showing her fans how not to do a push-up and the variety of classic mistakes people can make, including letting their hips and core sag, holding their butt too high, flaring the elbows, and putting the arms too far in front of the body. She also gives pointers on how to correct these mistakes and get the perfect alignment for your body.
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Just before the world started to lock down, Shakira’s trainer Anna Kaiser posted a video demonstrating how to do her famous cobra push-up, a perfect at-home exercise as it can be done anywhere — all you need is a wall. Anna says Shakira loves it to work her arms, and it will also improve your mid-thoracic strength and posture, which is great if you’re slumped over your desk working from home at the moment. To get it right, Anna says you have to “move your whole body as a unit (like you would in a push-up) so that you use your body weight as resistance.” You also have to keep your forearms parallel as you straighten and bend, keep the soft part of your elbow facing up, and keep your shoulders down. If you want to make it more challenging, then step further away from the wall.
If you want to try an even more challenging version of a push-up, then head to Harley Pasternak’s Instagram page to watch the trainer do a series of push-ups and twist planks, alternating from one movement to the other. Harley, who has trained the likes of Ariana Grande and Lady Gaga, says when doing the push-up, have your hands directly under your shoulders and leave a narrow space between your feet. To do a less challenging version, you can put your knees on the floor, but whichever version, move your knees, nipples, and nose all to the ground at the same time. From the push-up position, you can then do the twist plank by moving your right knee to your left elbow and rotating, then your left knee to your right elbow and rotating. The more experienced you are, the more repetitions you should do says Harley.
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