push ups and planks...where to start

jenchamb1

So I just started a trial group exercise program (my son is in a sports training class there) because I wanted to change up my routine (I really only walk and sometimes do elliptical or running, if I do a walking video I use hand weights). Anyway, it always comes up somewhere doing planks or push ups and I have no upper body or core strength. They modify it so that I am doing something on a smaller scale, but anyone know of some basic things I could do to build some strength so that I could do a those things?

Cherimoose

You can modify push-ups to make them easier:

https://www.youtube.com/watch?v=6crpkXx0cHo

How long can you hold planks? If you can't even do a few seconds, rest your elbows on something elevated, like a living room table.
Then just work on holding longer each time.

jenchamb1

10 to 20 seconds. I will try that, thanks!

Amitysk

Also push ups against the wall are a good place to start. As far as planks you can go on your elbows and even use your knees.

jenchamb1

Thanks for that, I will try those.

SunflowerCat74

After my last surgery I had to start from scratch with my upper body. It took me a few months. I would do planks on knees/elbows and worked towards holding them for 15-20 seconds, then moved on to full planks, then push ups on my knees, full push ups and now onto chaturanga and tricep push ups. I can't do very many of the latter, but I'm getting better. Good form is key! And you might benefit from doing some core strengthening exercises like crunches.

jenchamb1

Thanks! I did some of the wall push ups last night and I will try the knee/elbow plank this weekend.

VeryKatie

For pushups, start with wall pushups and every exercise that you're able to complete... say 2 sets of 12 - 15 (give a two minute or so break between), choose a lower object to use to push from. So start with wall, then dresser, then bed, then chair, then stool, then maybe move to the floor. It's easier to transition that way than from knees to toes, I found. Try doing them every second day in this pattern, to give your body time to rest and heal.

Luckily, doing pushups will also help your planks. For planks... honestly, it's just do them and hold for as long as you can. Then I'd say try to increase the time by 5 - 10 seconds every time. You can incorporate front planks as well as planks on both sides.

jenchamb1

That sounds like a good plan for the push ups. I would never have thought of using the furniture that way. Your advice is appreciated!
Thanks!

kr15ty_k

Cherimoose wrote: »

You can modify push-ups to make them easier:

https://www.youtube.com/watch?v=6crpkXx0cHo

How long can you hold planks? If you can't even do a few seconds, rest your elbows on something elevated, like a living room table.
Then just work on holding longer each time.

I have to try that.

maxit

Stairs also work to lower incline as you get stronger.

jenchamb1

Thanks for all the help! I've been trying these tips out and I'm up to 12 pushups on the floor (from knees), and almost to 40 seconds on a plank (elbows on floor). Those modified exercises helped me get to this point and I appreciate the tips!