Your Goal: Full Push-Up A. Place hands on floor directly beneath shoulders. Extend legs behind so you are balancing on hands and balls of feet. Keep head, neck, back, butt, and legs in a straight line. B. Bend elbows out to sides and lower body almost to floor. Keep abs tight and body in a line. Hold for a second, then push back up. MORE: 6 Moves That Target Stubborn Cellulite Your Push-Up Plan This is a graduated series of push-ups, progressing from easiest (plank) to toughest (full push-up). To get started, do the plank 3 times a week until you master it, then move on to the incline push-up. Work up to doing 2 sets of 10 reps. When you feel like you can do more, advance to the next push-up. If a new variation is too difficult, switch to the easier push-up to complete your reps. 

  1. Plank Start in a basic push-up position with hands directly beneath shoulders and body in a straight line. Pull in navel and hold for 20 seconds. Rest for 30 seconds and repeat. When you can easily hold the position for 30 seconds twice in a row, you’re ready to move on.
  2. Incline Push-Up A. Place hands on a weight bench or sturdy chair and extend legs behind you so head, neck, back, butt, and legs are in a straight line. B. Bend elbows out to sides and lower body almost to bench (or as far as you can). Keep abs tight and body in a line. Hold for a second, then push back up. MORE: 7 Weird Reasons You’re Gaining Weight
  3. Kneeling Push-Up A. Kneel on floor with hands directly beneath shoulders and legs bent so body is in a straight line from head to knees. B. Bend elbows out to sides and lower body almost to floor. Keep abs tight and body in a line. Hold for a second, then push back up. MORE: 7 Reasons You’re Tired All The Time
  4. One-Knee Push-Up A. Start in kneeling push-up position and raise left leg off the floor to hip height; place right foot on floor. B. Bend elbows and lower body. Keep abs tight and body in a line. Hold for a second, then push back up. Do 5 times on each leg; that’s one set.