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Push-ups are an advanced exercise. Sometimes we don’t have the ab strength, shoulder mobility, shoulder strength, or arm strength to perform a push-up. These 5 progressions will give your body tools to eventually perform a standard push-up. We start with core stability, add shoulder strength, then work through different ranges of motion to get the most out of this FANTASTIC exercise!
Shoulder Mobility & Strength
Hold your core tight while you press up through the shoulder blades, then release.
Core Stability
Move from a quadruped position to a plank, while keeping your core tight and hips stable.
Core & Shoulder Strength
Inchworm your way from a plank to a bear pose.
Shoulders, Arms & Core Strength
Shift your weight to your knees so you can perform a push up like a woodpecker.
Incorrect Modified Push-Up
Do not allow your hips to sag below the midline. There should be a straight line from top of head to the knees throughout the entire motion.
Correct Modified Push-Up
Starting from the floor, lift your navel and place your palms directly under your shoulders. Push away from the floor while keeping your core tight and your body/spine in a straight position.
Our Getting Started program is “home base” … use it if have been dormant for awhile, use it if you are just starting! This is our initial two-week program. Workouts are 15 to 25 minutes in length, 4x per week. In week one, we wake-up your muscles with a big focus on form and using your core. Week two, we elevate the workouts to condition your total body.
Lindsay Brin holds a degree in Exercise Science and has over 20 years of experience helping women, especially women over 40, build strength and redefine what fitness means for life. She has certified Pilates instructors and CPTs across the U.S. and developed a fitness course accredited by National Academy of Sports Medicine (NASM) and American Council on Exercise (ACE).
But her most transformative learning came after 40, when she began experiencing perimenopause. Lindsay immersed herself in the science of aging, hormones, walking, HIIT, and strength training—ultimately developing a method that works with your body, not against it.
This is now the foundation of Moms Into Fitness, which has helped over 85,000 women rebuild strength, renew energy, and create lasting results.
