Road to fitness: Push-up to perk up your day

The following set of exercises is great for strengthening and toning up chest and arm muscles

The following set of exercises is great for strengthening and toning up chest and arm muscles

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1 Preparation: Place a cushion or rolled towel under your knees and position yourself on all fours with hands shoulder-width apart and knees hip-distance apart. Make sure that the spine is neutral and neck is in the line of spine.

2 Workout: Keeping your back straight, lower your upper body to the floor but keep your buttocks raised. Your nose should touch the floor, but don’t arch your spine or hunch your shoulder. Take four counts to go down and four to come up. Repeat eight times, rest then repeat another eight times.

3 Preparation: Move your hands forward but keep them shoulder width apart. Keep your back straight but lengthening away from your legs.

4 Workout: Aim to get your chest on the floor by moving the body in one unit. Do not raise your butt or arch your spine. Your nose and your tummy should not touch the floor. Take two counts to go down and two to come up. Repeat 16 times, rest, then repeat. For an advanced level repeat until you tire.

5 Chest Stretch: Sit crossed legged and clasp both hands behind your back. Pull your hands away from you to stretch out the chest. Hold until the tension releases.