A Beginner’s Guide To Push-ups For Women And Their Benefits


Push-up is a callisthenics exercise which is one of the most favourite exercises among men. They have greater muscle mass and strength in the upper body. Push-ups benefit women as well, it's just that they tend to have lesser upper body strength and this exercise requires the contraction of the upper body muscles. But, ladies fret not! We have brought you push-up exercises for beginners that will help you in performing them well.

Classic push-ups are one of the overrated exercises because many people think that doing them will give them immense strength and help in building the body muscles. But push-ups only target the upper body which includes the chest, shoulders, triceps your biceps and forearms and the other areas aren't benefited.

On the other hand, classic push-ups are misused to a certain extent that most men go out of their way to build their muscles, which might further cause the muscles to tear or lead to sprains.

Let us have a look at the types of push-ups and their benefits for women.

Women, who are beginners, can perform push-ups in different ways.
If you are a beginner, you can start by doing wall push-ups for a few weeks then slowly and gradually moving forward to knee push-ups. When the upper body becomes stronger, women can move onto full push-ups.

The most important thing before starting an exercise is to warm up your muscles to reduce the risk of injury and tearing of ligaments. Warm-up exercises like walking at a brisk pace or slow jogging, performing jump rope for 5 minutes and then stretching the muscles of your arms, shoulders, back and chest, have to be done before performing push-ups.

Benefits of knee push-ups

It is an upper body exercise that strengthens the core muscles, revs up the metabolic rate and reduces bone loss.

Benefits of full push-ups

It will increase your arm strength and build your stamina. At the same time, it will improve your cardiovascular health and your posture, prevent lower back injuries and so on.

Benefits of bench push-ups

This exercise targets your chest muscles, triceps, front shoulders and lats in a pushing motion.

After performing the exercises, cool down your body by walking for 5 minutes so that the heart rate returns to normal. Then stretch your muscles to remove the lactic acid that may cause muscle soreness and discomfort. Lactic acid is produced by the muscles during intense exercise.

1. Strengthens the upper body

Compared to men, women have less upper body strength and muscle mass. And push-ups strengthen a woman's forearm, the biceps, triceps and back of the arms. The chest muscles are also strengthened to give a firmer breast, shoulders and upper back muscles.

2. Improves core stability

Core stability is the ability to control the posture and movement of a woman's torso. Women who perform push-ups everyday will experience the strengthening of the core muscles which stabilizes the core for better posture and balance. It works on the abdominal muscles without twisting the spine and keeps it stable throughout the exercise.

How Many Push-ups Should A Woman Do A Day?

As a beginner 10 push-ups are fine to start with. After you get used to it, work your way up to 20 push-ups. Rest your body for a few minutes between the different types of push-ups.

பனைமரம் - Panaimaram