eN-Fitness - 15 days workout routine for complete transformation

Modified Wall or Table Push Ups for Beginners

1. Starting Position: Find either a sturdy bench or table which will not move with your weight on it, or face a wall. Place your hands wider than shoulder width apart on the edge of the table with your thumbs underneath the edge and fingers on top. You can also do this against the wall, where you place your hands at shoulder level and straighten your arms.
2. Take a long step back at least 1 m or 3 ft and keep your feet together. Come up to the balls of your feet. Extend your arms. Engage the thigh and abdominal muscles to hold the body in this posture. Body, legs and head are in a straight line and at an angle to the bench/table or wall. Softly fix your gaze at a spot in front of you.
3. On the inhale, bend the elbows and lower your body till the nose and full body come close to table/wall. Keep the body and legs in a straight line.
4. On the exhale, brace your abdominals and thighs to push back to the starting position. Repeat desired number of reps.
5. The higher the table or the placement of the hands on the wall, the easier it will be to do the modified push up.