Push ups are really as close to a perfect exercise as it gets. They are great for toning, strengthening, and building endurance. Just this one exercise works your arms, shoulders, back, abs, and legs. Doing push ups every day is an easy way to work exercise into your routine. This challenge will help you to grow the number of push ups that you can do at once while working on your strength. By the end of this challenge you will be doing thirty push ups in a day.
After Peanut was born, I started doing push ups before I was ready to do any other exercise. They were really hard on my core, so I wasn’t able to do nearly as many as I had done before getting pregnant. I used this method to build up my strength gradually to a point where I was ready to go back to the gym and (a new version of) my regular exercise routine.
Below is a printable calendar that breaks down how you can go from 10 pushups per day to 30 push ups in 35 days. Basically, you add one pushup per day for four days and then stay at that number for three days. This gives your body time to get used to the new challenge so that it gets easier to do x number of pushups. After that, you push yourself to add a few more. Without too much difficulty you can build your way up to doing 30 push ups in just a few minutes everyday. This will really help increase your full body strength.
*As with any exercise routine, it is up to you and your doctor to determine what is right for you. This 35 day challenge is only a suggestion. Results are not guaranteed and you are joining at your own risk.
So what if you can’t do 10 pushups to start? That’s ok! You have two options to challenge yourself as a beginner. You can start at just 1 pushup. Use this calendar and just subtract 10 from each day. After your first 35 days you will be up to 20 push ups per day. That’s an easy goal and a huge improvement! The other option is to complete the challenge doing pushups on your knees. Just make sure to keep your back flat and have good form.
So what if 10 pushups is too easy for you? Try this challenge twice per day! Do your 10 push ups in the morning and 10 at night. You will end up at 60 push ups per day.
After reaching 30 pushups, you can either stay there or keep going. Before baby, I was up to 75 push ups per day! I would love to hear where you end up after a couple of months. Let me know in the comments below!