Build a Recession-Proof Body
In these tough economic times, many people are tightening their belts and cutting back on spending. However, if part of that financial belt tightening includes canceling your gym membership, the resulting paunch around your waist may cause your belt to fight back a bit. Thankfully, it's entirely possible to get a good workout without a stitch of fitness equipment, and chief among the many great muscle-toning, equipment-free exercises you can do is the push-up.
Researchers from the University of Queensland in Australia found that regularly performing resistance exercises can build strength and improve overall quality of life, particularly in older people. To that end, dropping and banging out twenty is a great way to keep your body active and healthy at home, at the office, or just about anywhere you can find a 4' x 4' space to call your own.
Since most people are familiar with traditional push-ups, here are five variations to the exercise that you may want to try -- all of which cost zero dollars but make good fitness sense (sorry for the pun. I couldn't resist). Oh, and by the way, click on each of the exercises if you'd like to see a video demonstration.
1.) Plyometric Push-Ups
Very Rocky-esque move where you thrust your body upward, to the point where your hands leave the ground. Throw in a hand clap before hitting the ground and you may be ready to take on Ivan Drago.
2.) One-Armed Push-Ups
The Jack Palance at the Oscars move. Very, very difficult. Don't be discouraged if you can only do a few -- if any at all. Although, Jack Palance was about 125 years old when he did his. I'm just saying ...
3.) Spider-Man Push-Ups
That's a lot of hyphens. It's also a great way to work your chest and triceps with this climbing-type move. You can either do it while remaining in one place, or you can 'spider crawl' your way across the floor. My only suggestion is that you don't wear Spider-Man underoos while you do it, as it may get you tossed from your gym.
4.) Handstand Push-Ups
Frankly, I don't even know why I'm bothering to mention this one, since my guess is that only .0000001 percent of the world population can even do them (and, believe me, I'm not one of them!). Then again, it serves as an example of just how varied a standard exercise like the push-up can actually become. It also demonstrates the amazing potential of the human body.
5.) Leg-Raised Push-Ups
As the name indicates, this variation of the push-up involves keeping one leg raised in the air. Using this posture requires more core strength than a standard push-up, so you may want to incorporate it into your routine. Be sure to switch legs at some point to ensure that you work your body evenly.
There are dozens of other push-up variations (Hindu push-ups, Bosu push-ups, Swiss ball push-ups, breakdancing push-ups, etc.), but these five are certainly enough to get you started on your recession-proof workout.
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This is a great and timely article with some cool pushup variations. I just want to caution anyone that is thinking about canceling their gym membership because of hard times - don't do it unless you have a plan of action for how to continue getting and staying in shape. If you don't have your health, nothing else matters. If your gym membership is the only thing working for your health right now, then don't throw in the towel now.
To your health and success,
John Sifferman
Fitness Professional
PS - my favorite variation of the above is the spiderman pushup
ReplyOk, in all fairness, not everyone can even BEGIN to do a single pushup let alone the Arnold moves you got going on there. Perhaps a few suggestions for people who are not there yet. Stair pushups, wall pushups, exercise ball push ups, knee pushups.
Also, knowing the proper form is key.
ReplyHere's an even better one. Capoera pushups! you start in a normal push-up position, then lean down to your right side (stay an inch above the ground), then slide over to your left side and push up. That's one rep.
Rinse & Repeat... oh, and good luck! =)
ReplyI saw a regular looking guy (not over-muscled) do 4 hand stand push-ups against the wall last night at the gym. It was incredible, and I wasn't the only one gawking.
As for me, I can do about 5 regular push-ups and then I have to switch to wimpy knee push-ups.
ReplyI know a woman that can easily do a dozen one-handed or handstand push ups, probably both one after the other. I found out the other day when I told her I did 50 regular ones after a full workout. Won't tell her that again until I hit 100, maybe not then either :-)
ReplyHer main exercise is break dancing.
This is a great reminder for me, since I am totally gym-bound. Biggest Loser had an episode on last week where they had to workout without using the gym and it got me thinking about how dependent I am on my routine.
ReplyI wish I could do some of those variations. About as crazy as I get is the Spider-man one. I can do a couple of one-armed ones, but no handstand pushups yet.
If you're very new to pushups, you can start by doing them against the wall. It's a little easier because you don't have to fight gravity as much.
ReplyI LOVE PUSH-UPS!!!! Even as a devoted gym rat, I still do a bunch of different types of push-ups at the gym as part of my routine. I do "boy" ones too, not on my knees so women can get there! I have not seem most of the above but I have an arsenal of at least 10 types I do at home or the gym.. LOVE THEM and works not only the whole upper body but your core as well as you maintain proper alignment!
ReplyOk, now I need leg exercises and back exercises and I will be good!
ReplyHow about Spiderman Pull-ups? I guess you'd have to be able to afford a pull-up bar which is pushing it in this economy...
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