One more notch

This builds upon the first 2 levels and is therefore more challenging. Basic technique remains the same as does the speed of the exercises. You will be using different hand positions for press ups so safety and comfort will be paramount. If hand positions prove uncomfortable then change them and look to regain over a period of time.

Set 1.

• Assume standard press up position but widen legs to form a solid base
• Bring hands under chest and form a diamond shape with fingers and thumbs touching
• Slowly lower your chest towards the floor with the aim of touching your chest bone on your hands
• Push through both hands to return to start position
• Repeat 10 times
• This press up will mainly work your triceps

For your abdominals, you will use an exercise from Pilates - the Plank

• Lay face down on the floor
• Come up onto your forearms whilst keeping your upper arms directly under your shoulders
• Support your weight via your forearms and toes
• Engage your TVA and hold this position for 10 seconds
• The aim is to build up to 10 plank holds for 10 seconds each

Set 2.

• Assume standard press up position
• Place your hands shoulder width apart slightly in front of your shoulders - towards your head
• Slowly lower yourself to the floor
• Push through both hands to start position
• Repeat 10 times
• This press up places more emphasis on the shoulders
• To increase the difficulty, move hands further forward away from your head

Now for the abs - abdominal hollowing

• Kneel on the floor in an all fours postion
• Allow your abdominals to relax and sag downwards to the floor
• Now pull your navel toward your spine
• Hold this position for 5 seconds - then relax
• Breathe normally throughout the exercise - do not take a deep breath when trying to hollow your abdominals
• Do not arch your spine or tilt your pelvis
• The aim is to build up to 10 abdominal hollows for 5 seconds each

Set 3.

• Assume standard press up position but keep slightly apart
• Place your hands shoulder width apart slightly behind your shoulders - towards your waist
• Slowly lower yourself towards the floor
• Push through both hands to return to start position
• Repeat 10 times
• This press up places more emphasis on your biceps
• To increase the difficulty, move hands further towards your waist

Now another abdominal exercise from Pilates - Side Plank with rotation

• Lay on your right side and extend your right arm to bring your body off the floor
• Your right hand will be directly under your right shoulder
• Your weight should be supported by your right hand and the outside of your right foot
• Raise your left arm directly above your left shoulder
• From here, slowly rotate your body toward the floor - whilst bending your left arm - and aim to bring your left arm under the right side of your body
• Rotate back toward start position
• The aim is to carry out 6 repetitions on each side so now repeat on the left

You should rest for 1 minute between each set. Gradually build up to 16 press ups and 16 abdominal exercises. Back exercises should be carried out as normal.

Throughout any exercise it is important to mainatin correct form to gain maximum benefit and avoid injury.

You now have a selection of exercises to mix and match - from level 1 to 3. You can vary the speed of exercise, especially press ups/ triceps dips, to challenge your muscles. You could run through sets 1 to 3 without a rest to create a circuit - you can then build up circuits as you progress.

Enjoy!