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The 3-Step Secret to Perfect Push-Ups (Even If You Can't Do One Now)

Can’t do push-ups? Here’s how to build your way up.

Leah Groth
By Leah GrothSep 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Cori Lefkowith Redefining Strength
Copyright Redefining Strength/YouTube
Leah Groth
By Leah GrothSep 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

If you can’t do a push-up, you aren’t alone. Many people struggle to execute the OG move, which requires a lot of back and arm strength. However, you can learn, according to one expert. Cori Lefkowith started a company, Redefining Strength, to help people achieve their diet and fitness goals. In one of her videos, she maintains that anyone can master the “picture-perfect’ pushup. “Pushups are one of these bodyweight exercises that everybody sort of feels entitled to do from their toes, but very few of us have truly mastered the picture-perfect form that we want,” she says. “I wanna talk about how if you can't do a full pushup yet, how you can modify this movement to really build up to that perfect pushup while making sure that you're engaging the correct muscles to avoid injury.”

Start By Going Off an Incline

If you can't do a pushup, what should you be doing? “The best way to modify that full pushup from your toes is to go off an incline,” says Lefkowith. “The best part about using an incline is you can modify it to fit your exact needs as you progress over time. So when you're first starting out, you might start with a push-up off the wall.”

Continue Lowering the Incline

“Over time, you might lower that incline to use the bench or a table or a couch, or if you even have a squat rack or a Smith machine where you can adjust the bar, you can lower that bar over time to fit your exact needs,” she continues. “As you progress, you can make the movement harder. With the incline pushup, you have to set up the exact same way you would for that full pushup off the ground. This is a great way to really learn how to engage everything correctly so that as you progress and as you build up strength, you do not have to learn how to go from your knees to your toes. You're simply lowering the incline towards the ground as you build up strength.”

There Are Three Cues to Help You Engage Your Muscles Effciently

“How can you learn how to master this picture-perfect pushup from your toes and learn to engage everything correctly off of the incline?” she asks. She maintains there are “three key cues to help you really engage everything efficiently and effectively” because “a big part of getting stronger is actually becoming more efficient at movements, and this means that we're recruiting everything correctly. It's not that we're just getting stronger and our muscles are building up, but we're actually establishing that mind-body connection to use muscles the way they should be used.”

RELATED:I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio

1. Drive Back Through Your Heels

Number one is to drive back through your heels. “When you're doing that pushup, you wanna make sure that you're engaging everything from your head to your heels,” she says. “A lot of times, we focus on our upper body because it's an upper body exercise, but we have to remember that the full pushup is actually a moving plank. So when you're doing your planks, you wanna think about driving back through your heels to engage your legs to support your core.”

Flex Quads and Squeeze Glutes

“Getting stronger is about becoming more efficient with movements. The reason we can run faster or lift more weight is because we're able to recruit those muscles correctly and efficiently to perform the movement. So when we're doing pushups, it's not just about getting our upper body stronger. It's about properly engaging our core,” she continues. “Yes, the pushup is an upper body move, but we wanna flex our quads and squeeze our glutes to support our core properly. This can help us prevent that worm movement or our hip sagging, or our butt going up in the air. It will also allow us to use our upper body better to perform a stronger press-up. So if you want a more powerful press, and if you wanna use your upper body more efficiently, make sure you're driving back through your heels when you're doing your pushups.”

2. Grip the Ground with Your Hands

Number two is to grip the ground with your hands. “You wanna create that tension at your foundation, and your hands are that connection to the ground. When we focus on our grip on the ground, it's going to better activate the muscles of our upper body,” she says. It will also help you avoid compensations and overload. “If you tend to rock out on your hands, you're going to end up letting your elbows flare, which is also going to shrug your shoulders and even put more strain on your neck and shoulders. So, if you've ever had neck or shoulder pain, or even elbow pain from pushups, it might be simply because you're not creating that proper connection with the ground. You want to make sure that you're really gripping with your entire hand. This will create a better movement pattern all the way up your arm.”

Engage Your Chest

“By also focusing on your grip on the ground. You can actually engage your pec or your chest more during the pushups,” she says. “We have to remember that our chest has worked during horizontal abduction, which means when our hands come together in front of our chest, if you actually focus on pulling your hands together as you press up, not only will you have a stronger press, but you'll more effectively engage your chest for that powerful press up. So if you've wanted to target your chest more during pushups, make sure you're actually focused on the connection to the ground.”

RELATED:I Lost Over 250 Pounds And These Are 11 Habits That Transformed My Body

3. Engage Your Back

Number three is to focus on engaging your back. “We think about our triceps, our shoulders, our chest during pushups. We have to remember that our back actually plays an important role in stabilizing our shoulders,” she points out. “When you set up for that pushup, you want to make sure to pack your shoulders. A lot of times, we end up with neck or shoulder pain because we don't have proper shoulder mobility. We're also not properly supporting our shoulders during the pushup.”

And, Make Sure Your Shoulder Blades Are Moving Correctly

“Proper scapular movement and back activation during the pushup are more important than we give it credit for. So while this is a chest, shoulder, and tricep exercise, you need to engage your back and make sure that your shoulder blades are moving correctly to support your shoulders,” she adds. “It will make it a more powerful press and allow you to engage those other muscles correctly. It will also, again, help you prevent compensations and overloading your neck or shoulders as you perform the pushup. Think about that scapular movement. As you lower your chest towards the ground, you want your shoulder blades to come together towards your spine, and as you press the ground away, and yes, think, press the ground away. As you push back up, you actually want your shoulder blades to protract or come away from each other. This scapular movement will protect your shoulders and help you avoid those aches and pains.”

RELATED:10 Safe Weight Loss Tips from Fitness Guru Jillian Michaels to Shed Pounds Fast

Anyone Can Do a Pushup, Just Start This Way

Bottom line? Anyone can master a push-up. “If you aren't yet able to do that full pushup from your toes, use the incline to help you master the form so that you can build up,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

The 3-Step Secret to Perfect Push-Ups (Even If You Can't Do One Now)

Cori Lefkowith Redefining Strength
Copyright Redefining Strength/YouTube
Leah Groth
By Leah GrothSep 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

If you can’t do a push-up, you aren’t alone. Many people struggle to execute the OG move, which requires a lot of back and arm strength. However, you can learn, according to one expert. Cori Lefkowith started a company, Redefining Strength, to help people achieve their diet and fitness goals. In one of her videos, she maintains that anyone can master the “picture-perfect’ pushup. “Pushups are one of these bodyweight exercises that everybody sort of feels entitled to do from their toes, but very few of us have truly mastered the picture-perfect form that we want,” she says. “I wanna talk about how if you can't do a full pushup yet, how you can modify this movement to really build up to that perfect pushup while making sure that you're engaging the correct muscles to avoid injury.”

Start By Going Off an Incline

If you can't do a pushup, what should you be doing? “The best way to modify that full pushup from your toes is to go off an incline,” says Lefkowith. “The best part about using an incline is you can modify it to fit your exact needs as you progress over time. So when you're first starting out, you might start with a push-up off the wall.”

Continue Lowering the Incline

“Over time, you might lower that incline to use the bench or a table or a couch, or if you even have a squat rack or a Smith machine where you can adjust the bar, you can lower that bar over time to fit your exact needs,” she continues. “As you progress, you can make the movement harder. With the incline pushup, you have to set up the exact same way you would for that full pushup off the ground. This is a great way to really learn how to engage everything correctly so that as you progress and as you build up strength, you do not have to learn how to go from your knees to your toes. You're simply lowering the incline towards the ground as you build up strength.”

There Are Three Cues to Help You Engage Your Muscles Effciently

“How can you learn how to master this picture-perfect pushup from your toes and learn to engage everything correctly off of the incline?” she asks. She maintains there are “three key cues to help you really engage everything efficiently and effectively” because “a big part of getting stronger is actually becoming more efficient at movements, and this means that we're recruiting everything correctly. It's not that we're just getting stronger and our muscles are building up, but we're actually establishing that mind-body connection to use muscles the way they should be used.”

RELATED:I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio

1. Drive Back Through Your Heels

Number one is to drive back through your heels. “When you're doing that pushup, you wanna make sure that you're engaging everything from your head to your heels,” she says. “A lot of times, we focus on our upper body because it's an upper body exercise, but we have to remember that the full pushup is actually a moving plank. So when you're doing your planks, you wanna think about driving back through your heels to engage your legs to support your core.”

Flex Quads and Squeeze Glutes

“Getting stronger is about becoming more efficient with movements. The reason we can run faster or lift more weight is because we're able to recruit those muscles correctly and efficiently to perform the movement. So when we're doing pushups, it's not just about getting our upper body stronger. It's about properly engaging our core,” she continues. “Yes, the pushup is an upper body move, but we wanna flex our quads and squeeze our glutes to support our core properly. This can help us prevent that worm movement or our hip sagging, or our butt going up in the air. It will also allow us to use our upper body better to perform a stronger press-up. So if you want a more powerful press, and if you wanna use your upper body more efficiently, make sure you're driving back through your heels when you're doing your pushups.”

2. Grip the Ground with Your Hands

Number two is to grip the ground with your hands. “You wanna create that tension at your foundation, and your hands are that connection to the ground. When we focus on our grip on the ground, it's going to better activate the muscles of our upper body,” she says. It will also help you avoid compensations and overload. “If you tend to rock out on your hands, you're going to end up letting your elbows flare, which is also going to shrug your shoulders and even put more strain on your neck and shoulders. So, if you've ever had neck or shoulder pain, or even elbow pain from pushups, it might be simply because you're not creating that proper connection with the ground. You want to make sure that you're really gripping with your entire hand. This will create a better movement pattern all the way up your arm.”

Engage Your Chest

“By also focusing on your grip on the ground. You can actually engage your pec or your chest more during the pushups,” she says. “We have to remember that our chest has worked during horizontal abduction, which means when our hands come together in front of our chest, if you actually focus on pulling your hands together as you press up, not only will you have a stronger press, but you'll more effectively engage your chest for that powerful press up. So if you've wanted to target your chest more during pushups, make sure you're actually focused on the connection to the ground.”

RELATED:I Lost Over 250 Pounds And These Are 11 Habits That Transformed My Body

3. Engage Your Back

Number three is to focus on engaging your back. “We think about our triceps, our shoulders, our chest during pushups. We have to remember that our back actually plays an important role in stabilizing our shoulders,” she points out. “When you set up for that pushup, you want to make sure to pack your shoulders. A lot of times, we end up with neck or shoulder pain because we don't have proper shoulder mobility. We're also not properly supporting our shoulders during the pushup.”

And, Make Sure Your Shoulder Blades Are Moving Correctly

“Proper scapular movement and back activation during the pushup are more important than we give it credit for. So while this is a chest, shoulder, and tricep exercise, you need to engage your back and make sure that your shoulder blades are moving correctly to support your shoulders,” she adds. “It will make it a more powerful press and allow you to engage those other muscles correctly. It will also, again, help you prevent compensations and overloading your neck or shoulders as you perform the pushup. Think about that scapular movement. As you lower your chest towards the ground, you want your shoulder blades to come together towards your spine, and as you press the ground away, and yes, think, press the ground away. As you push back up, you actually want your shoulder blades to protract or come away from each other. This scapular movement will protect your shoulders and help you avoid those aches and pains.”

RELATED:10 Safe Weight Loss Tips from Fitness Guru Jillian Michaels to Shed Pounds Fast

Anyone Can Do a Pushup, Just Start This Way

Bottom line? Anyone can master a push-up. “If you aren't yet able to do that full pushup from your toes, use the incline to help you master the form so that you can build up,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

3 At-Home Exercises Make Arm Fat Disappear Without Weights

Jenna_Collins19
Copyright Jenna Collins Fitness/YouTube
Christopher Roback
By Christopher RobackDec 03, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Tired of waving goodbye and having your arms wave back? Don't rush to buy expensive weights or gym memberships. Fitness expertJenna Collins has helped thousands of women transform their arms using nothing but their own body weight.

With over 400,000 YouTube followers and 25 years of fitness experience, Jenna specializes in helping women get toned, sculpted arms at home. Her approach? Using your body's natural resistance to build muscle and burn fat. Keep reading to learn her simple, equipment-free exercises that you can start right now, in your own home, to finally get those lean, defined arms you've always wanted.

Why Body Weight Training Works Better Than Weights

"The primary cause of loose or flabby arms comes down to lack of muscle tone," says Jenna in her post. "Many people think they need heavy weights to build muscle, but your own body weight provides the perfect resistance for toning arms." She explains that bodyweight exercises allow for better form and more natural movement patterns, reducing injury risk while maximizing results.

The Age Factor: Natural Resistance Is Your Friend

"Around our mid-thirties, our skin begins to lose elasticity, and we start losing muscle mass," Jenna notes. But here's the good news: bodyweight exercises are particularly effective for women over 35. "They allow you to build strength gradually and safely, working with your body's natural mechanics."

Stop Wasting Money on Equipment

"You need to stop thinking you need expensive equipment or gym memberships," Jenna warns. "The most effective arm-toning exercises use nothing but your own body weight and perhaps a wall." This approach not only saves money but ensures you can work out anywhere, anytime.

The Science Behind Body Weight Training

"Research shows that bodyweight exercises can build muscle just as effectively as weight training," Jenna explains. "You can build muscle by performing anywhere from 6 to 30 reps." This flexibility makes bodyweight training perfect for all fitness levels. Read on to learn Jenna’s no-equipment arm transformation plan. Follow these precise workouts, progressing at your own pace.

Level 1: Wall Push-ups

  • Perfect for beginners
  • Equipment needed: Just a wall
  • Form: "Stand facing wall, hands shoulder-width apart. Keep core engaged, glutes squeezed"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "Wall push-ups perfectly engage your triceps while being gentle on joints."

Level 2: Diamond Knee Push-ups

  • For intermediate fitness levels
  • Equipment needed: None (just a comfortable floor space)
  • Form: "Create a diamond shape with your hands, knees on floor"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "The diamond shape targets triceps more intensely than regular push-ups."

Level 3: Full Diamond Push-ups

  • Advanced movement
  • Equipment needed: None
  • Form: "Full push-up position, hands in diamond shape, body straight"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "Maximum engagement of arm muscles using full body weight."

The Kitchen Connection

"To reveal toned arms, you need to fuel your body right," Jenna advises. "Aim for 0.7 to one gram of protein per pound of body weight daily." No expensive supplements needed – focus on whole foods like eggs, lean meats, beans, and Greek yogurt.

Your No-Equipment Success Plan

"Results come from consistency, not fancy equipment," Jenna explains. Follow these tips:

  • Start with Level 1, perfect your form
  • Progress only when you can do all sets with proper form
  • Work out 3-4 times per week
  • Take progress photos every 2 weeks
  • Give yourself 2-3 months to see significant changes
  • Focus on slow, controlled movements

Remember: "The best exercise equipment you have is your own body," Jenna says. "Master these movements, be patient, and watch your arms transform." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Top 10-Minute Exercises That Will Tone Your Sagging Arms

Rebecca Louise
Copyright Rebecca-Louise/YouTube
Alek Korab
By Alek KorabSep 16, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Rebecca Louise, certified NASM & Yoga Trainer, is on a mission to help people transform their bodies and mindsets through effective home workouts. With a background in competitive sports, Rebecca understands the importance of exercise and teamwork. After feeling lost in traditional gym settings, she discovered the power of home workouts and began sharing her routines online. Now, she's here to guide you through an effective arm-toning workout that promises results in just 10 minutes. "Hey guys, do you have some saggy skin that you want to get rid of? Well, today, I have got the perfect 10 minutes to tighten up your skin and tone your arms. Let's do this," Rebecca says enthusiastically in the video. Here's exactly what to do.

Nutrition and Fitness: The Perfect Balance

How to reduce the sag oin your arms? "Now 80% is going to be nutrition, 20% is going to be the fitness, but I'm going to crush you with that 20% right now," she explains, emphasizing the importance of a balanced approach.

Getting Started: Equipment Options

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

Rebecca advises, "If you've got mini kettlebells, great. If you've got dumbbells, great. If you've got no weight, it doesn't matter. But the most important thing is we are going to work out throughout this whole exercise."

RELATED: 10 Drinks That Will Ward Off Hunger Without Breaking Your Fast, and 6 You Should Avoid

Exercise 1: The V-Push

"You're going to grab hold of your weights, your dumbbells, however they are with your palms facing up. And we are going to bring those elbows out to the side and you're going to push up into a V and bring it back to here," she instructs in the video.

Proper Form and Mindset

"We are going to start to really work those triceps. So let's tighten up that skin, tone up the upper part of our body, get some confidence and rock it," Rebecca says encouragingly.

Exercise 2: Pulse and Hold

"Okay, we're going to pulse up and down, small little pulses, however you are holding. If you've got weights, it's got a dog, any chance sometimes that happens to me, you're going to release those shoulders away from those ears and you're going to do small little pulses," she explains, detailing the next move.

Exercise 3: Bicep Curls with a Twist

"So you're going to bring me a bicep curl and take it all the way through. So lift, hold and swing it back down," Rebecca demonstrates, adding a unique twist to the classic bicep curl.

The Importance of Challenging Yourself

"And those last couple of reps want to be difficult. So if this is too easy, just means that your weight isn't heavy enough and you are not going to bulk up these workouts. Do not get you bulky," she reassures in the video.

RELATED:I Lost Over 50 Pounds and This Is the Only Tip You Need to Do the Same

Exercise 4: Back and Bicep Combo

"Weights right out in front of you. You're going to pull it in here and then slowly, that's it. This is what's tidying it up, taking it nice and slow and then bring it in towards you," Rebecca instructs, introducing a move that targets multiple muscle groups.

Exercise 5: Shoulder Press Variation

"Okay, we're going to take one arm and we are going to push up to the sky and we're going to drop that elbow all the way in towards us," she says, describing a unique shoulder exercise.

Exercise 6: Tricep Dips

"You're going to come down to the ground. You're going to have your hands directly underneath your shoulders, and we're going to come down to your knees, hands here," Rebecca explains, setting up for tricep dips.

RELATED:I Lost 50 Pounds in 6 Months With Walking and These 3 Major Changes

Exercise 7: Overhead Tricep Extension

"We are going to take it over the top of our head. So we're going to bring both of them. If you've got two dumbbells, if you've just got one really heavy one, their feet hit with this apart, we're going to take it down and we're going to extend up," she instructs, detailing the overhead tricep extension.

The Final Push

"Oh my goodness. We've got less than 60 seconds to go. We're going to punch out the last part," Rebecca says, encouraging viewers to push through the final minute.

Exercise 8: Cross-Body Punches

"So we're going to take it in front, little punches in front of your face with your weight, without your weight. And we're just going to take it across the body slightly," she explains, describing the last exercise of the routine.

RELATED: I Lost 30 Pounds While Eating These High-Protein Foods

The Importance of Completing the Workout

"The last 60 seconds, this is where the workout is going to start to get you results because you've got to finish it," Rebecca emphasizes, highlighting the importance of seeing the workout through to the end. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

6 Simple Exercises for Beginners to Look and Feel Better

Determined female athlete looking away and doing goblet squat with heavy kettlebell during intense training in spacious light gym
Shutterstock
Leah Groth
By Leah GrothSep 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Exercising can be intimidating – especially if you are just getting started on your weight loss and health journey. However, you don’t even need to leave your living room to get a workout in. Body Network consulted with Nikolai Puchlov, Owner and Head Coach at Pro Kettlebell Workouts, to put together a simple and practical workout set for anyone – including beginners. “Here are my top exercises that you can do anywhere, anytime, to look and feel great,” he says. “These six exercises will give you a full body workout in a remarkably short time and can be scaled for any ability level.”

Single Arm Kettlebell Swings

Nikolai_Puchlov9Nikolai Puchlov

“Kettlebell swings are an amazing full body and full booty workout that work nearly every part of your body (especially the posterior) the entire time you’re doing them,” explains Puchlov. He recommends using light weight for longer durations for an aerobic effect or short heavy sets for strength and hypertrophy.

Goblet Squats

Nikolai_Puchlov5Nikolai Puchlov

“Nobody wants legs that look like they should be hanging out of a nest,” says Puchlov. “Incorporate goblet squats to build powerful legs and core.” For beginners, start with one set of 5 reps, and as you progress, begin adding multiple sets.

Offset Push Ups

Nikolai_Puchlov6Nikolai Puchlov

“Offset push-ups turn that birdcage chest into a love nest,” says Puchlov. To do the exercise, place one hand on top of your kettlebell and the other on the floor. “The difference in elevation will allow you to isolate the chest and arms much more than conventional pushups,” he says, adding that you can do these on your knees or toes.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Strict Press

Nikolai_Puchlov7Nikolai Puchlov

“The strict press has been a staple for building upper body strength for thousands of years,” says Puchlov. “Press your kettlebell overhead until it’s fixated over your shoulder. Perform 5 reps per side and add sets as you increase strength. “

Tricep Extensions

Nikolai_Puchlov8Nikolai Puchlov

“If you want well-defined arms, you have to develop your triceps,” explains Puchlov, explaining the importance of tricep extension. “Take your kettlebell in both hands behind your head and then extend your arms fully, trying to keep your elbows forward. Remember, half reps make half muscles,” he says. Perform high rep sets of 10 to 25.

Related: 12 Surefire Ways to Lose Abdominal Fat, Say Experts

Cheat Curls

Nikolai_Puchlov10Nikolai Puchlov

“No beach physique is complete without a proper set of biceps, and with this exercise, you can ensure no one will be kicking sand on your face,” says Puchlov about cheat curls. Standing with your feet together, curl the kettlebell across your body to your free hand, “which should be just in front of your shoulder,” he says. “Use just as much momentum as necessary.” Use sets of 10 on each side and add sets as you get stronger.

💪🔥Body Booster: If you are just getting started on your exercise journey, invest in a kettlebell and a few free weights and choose a few simple but effective exercises to get you started. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

77-Year-Old Former Model Reveals 6 Simple Arm Exercises She's Done for 30 Years

Candace_Cima23
Copyright Life in My 70s by Candace Cima/YouTube
Christopher Roback
By Christopher RobackDec 10, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

At 77, Candace Cima challenges the notion that staying fit requires expensive equipment or complicated routines. The former model turned fitness enthusiast has been doing the same arm exercises for three decades, helping thousands of followers maintain their strength and independence through her platform "Living My Life in My 70s." If you're looking for a proven arm workout that's both effective and accessible, here's her time-tested routine.

Why These Exercises Work

"As you get older, you become aware of how many daily activities require arm strength," Candace notes. "Everything from carrying groceries to pushing open heavy doors becomes easier when you maintain your strength." She emphasizes that consistency, not complexity, is the key to lasting results.

Start With What You Have

"You don't need any special workout clothes or gym membership," Candace explains. "I've been using the same set of dumbbells for years." She recommends starting with 1-2 pound weights or even soup cans. "The key is starting where you are and progressing gradually."

RELATED: She Lost 11 Pounds in 60 Days Without Giving Up Her Favorite Foods: “Progress Isn't Perfect”

Exercise 1: The Forward Raise

"My arm routine is very simple. I've been doing it for about 30 years, and it's incredibly beneficial," says Candace. Begin with arms straight, raising weights forward slowly to shoulder height. "The biggest mistake I see is rushing through the movement. Slow and controlled is what builds real strength." Perform 10 repetitions.

Exercise 2 & 3: Side Raises

"Form is everything with side raises," Candace emphasizes. She demonstrates two variations: slightly forward and directly to the sides. "Never raise your arms above shoulder height – it's unnecessary and can cause strain." Perform 10 repetitions of each movement.

Exercise 4: Tricep Kickbacks

"Triceps are often overlooked, but they're essential for pushing movements," says Candace. Bend at the waist, keeping your back flat. "When doing kickbacks, imagine your elbow is glued to your side. This helps maintain proper form." Perform 20 repetitions.

Exercise 5: Bent-Over Side Raises

"Keep your back as straight as possible," Candace instructs. Bend forward at the waist and raise weights out to the sides, maintaining proper form throughout. She recommends 20 repetitions of this movement to target the upper back and shoulders effectively.

RELATED: This Mom Walked 30 Minutes Every Day for a Month, "It Made Me Feel Strong in Ways I Never Expected"

Exercise 6: Standing Bicep Curls

"The final exercise is simple but powerful," Candace shares. Perform 20 standard bicep curls, keeping movements slow and controlled. "Focus on feeling the muscle work rather than rushing through the repetitions."

Progress Through Repetitions

"Instead of increasing weight, I increase the reps," Candace explains. "This approach has kept me injury-free while building real, functional strength. Start with what feels comfortable and add reps as it becomes easier."

Make It a Sustainable Routine

"I do these exercises three times a week, always in the morning," says Candace. "Consistency is more important than intensity. These simple movements, done regularly, have kept me strong enough to enjoy an active lifestyle well into my seventies."

RELATED: 7 Protein Swaps a Dietitian Uses to Cut Calories Not Muscle

Listen to Your Body

"Some days you'll feel stronger than others, and that's perfectly normal," Candace concludes. "The key is to stay consistent while respecting your body's signals. If something doesn't feel right, adjust the weight or repetitions accordingly. Remember, you're building strength for life, not just for today." And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger

Nutrition & Diet

She Lost 60 Lbs on Ozempic by Doing 5 Things

Vannessa Shafer
I Lost 60 Pounds With GLP-1 and These 7 Changes Shocked Me Most
Copyright Vannessa Shafer/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to maximize weight loss while on Ozempic? According to one expert, there are a handful of habits that will help you lose more weight while on a GLP-1 drug. Vannessa Shafer is a social media influencer and weight loss warrior who lost 60 pounds in 7 months with the help of weight loss drugs. In a new post, she reveals a few habits that improved her weight loss. “5 things that helped me lose 60 pounds in 7 months on my GLP-1 journey,” she writes.

She Started Counting Protein

The first thing she did? “Stop counting calories and start counting protein,” she reveals. “My protein goal was 150 grams a day. If I reached between 120-150, my scale dropped. If I was under 100 my scale didn’t move the slightest bit.”

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

She Started Meal Replacement Protein Shakes

“Meal replacement protein shakes made my life so much easier because sometimes sitting down to eat a meal wasn’t happening because I got full too quick which wasn’t actually serving my goals. Fueling your body has to happen,” she continued.

She Amped Up Fiber Intake

She also amped up fiber intake. “Fiber is essential in your day and please don’t learn that the hard way. Think gut health and digestion. Prioritize it,” she says.

Hydration

She also started hydrating more. “Water intake is crucial. I strived for 80 ounces a day. Staying well-hydrated helps maintain bodily functions and supports metabolism, which is crucial for effective weight management. Adequate water intake also aids in the absorption of nutrients from food, ensuring that the body gets the necessary elements to function optimally and support weight loss efforts,” she writes.

RELATED:20 Possible Ozempic Side Effects

Walking

Finally, she started walking more. “A walking pad & walking outside really helped me have breakthrough moments in my weight loss while also building up muscle. Get a weighted vest or walking outside with some weights in hand. I worked towards 10k steps a day but do what you can. 5k is better than nothing,” she says.

Before She Started Ozempic She Wished She Knew She Would Be Disgusted with Food

In another post, she reveals some things she wished she knew before going on a GLP-1. “I didn’t know that somewhere in the middle of a meal and quite literally mid bite I would push my plate away in complete disgust,” she reveals. “The way Tirzepatide has the ability to say “Vannessa, you’re done” is the most impressive voice in my head.”

RELATED: What Happens to Your Body When You Stop Taking Ozempic

She Didn’t Know She Would Lose the Desire to Drink Alcohol

“I didn’t know I would lose all desire to drink alcohol,” she continued. “I didn’t realize the medication had the ability to stop habits that weren’t good for me. I’m still shocked everyday when someone tells me they quit smoking, drinking, shopping addictions etc. The ability to control the reward center is crazyyyyy.”

She Didn’t Know She Would Battle Body Dysmorphia

“I didn’t know how hard it would be to shop and pick up anything other than my old size. Body dysmorphia is so real,” she admits. “It took a long time for it to sink in that I would actually need a size small instead of an XL/1X.”

RELATED:20 Things to Avoid While on Ozempic

She Didn’t Know Her Feet Would Shrink

“I didn’t know my feet would shrink. My feet shrunk. How is that even possible?” she asks. “I went from a size 8.5 to a 7.5 😳 I’m still wrapping my brain around it.”

She Didn’t Know Her Mental Health Would Improve

“I didn’t know how much my mental health would improve,” she continues. “I know you’re supposed to love yourself at every size but realistically, I loved myself but not my body and that caused me to struggle so much. I did a lot of shower cry sessions. I’m in a much better place now.”

She Didn’t Know She Would Be Proud to Be on a GLP-1

“I didn’t know I would go from embarrassed about being on a GLP1 to loudly sharing about it because I’m proud of me for putting myself first and I’m proud to be able to help others find success and put themselves first,” she says. “It was nowhere on my vision board but here we are.”

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

She Didn’t Know It Would Work

She was also shocked that she finally lost weight. “I didn’t know it would work but it did and it completely changed my life,” she concludes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

Can You Pass This Simple Squat Test?

Dr. Kelly Starrett The Ready State thereadystate
Copyright The Ready State/instagam
Christopher Roback
By Christopher RobackFeb 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

When was the last time you effortlessly sat on the floor to play with kids or tend to your garden? For most of us, these simple movements have become increasingly difficult. I remember the day I realized I couldn't comfortably sit cross-legged through my daughter's entire tea party – that was my wake-up call. But according to Dr. Kelly Starrett, a distinguished Physical Therapist and three-time New York Times bestselling author, this loss of natural mobility isn't permanent. As the founder of The Ready State, he developed the 10-Minute Squat Test—a simple assessment that not only predicts longevity but could help you move like your younger self again. Ready to discover if your body still has its youthful potential? Take 10 minutes and try this test with me.

What is the 10-Minute Squat Test?

"When we originally put this out, we did it because we were beginning to establish what everyone should be able to do," Dr. Starrett explains in his video. The test is remarkably simple: can you maintain a comfortable, deep squat position for 10 minutes? No equipment needed – just you and gravity working together to assess and improve your mobility.

Why This Position Matters

According to Dr. Starrett, this isn't just about exercise – it's about reclaiming our natural human capacity. "Over two and a half million years of evolution, how did we evolve in order to maintain function, maintain position, maintain shape?" he asks. The answer lies in our ancestral movement patterns, where ground-sitting positions were a regular part of daily life.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Science of Squatting and Longevity

"The research is very strong," Dr. Starrett notes, "that your ability to get up and down off the ground without using your hands is an excellent predictor of your mortality and morbidity." This simple test doesn't just measure flexibility – it assesses your overall movement health and potential longevity.

Your Personal Starting Point

"Don't obsess about what my feet are doing," advises Dr. Starrett. Whether your stance is wide or narrow, the key is finding a position that works for your body. "We don't believe that there's a single squat position for you," he emphasizes, encouraging practitioners to explore what feels natural for their structure.

The Hidden Connection to Back Health

Here's a surprising fact: The World Health Organization reports that low back pain is the leading cause of disability worldwide. "Your femurs are attached to your pelvis, which is strangely attached to your low back," Dr. Starrett points out, highlighting how hip mobility directly impacts back health.

Making It Work for You

Not ready for 10 minutes? That's perfectly normal. "Maybe for you it's nine minutes, maybe for her it's 12 minutes," says Dr. Starrett. The goal isn't perfection – it's progress. You can hold onto a wall or use supports while building your capacity.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Modifications for Every Body

If you have specific conditions like a herniated disc, modifications are available. "If you're flexion intolerant, you may need to do something that looks like this," Dr. Starrett demonstrates, showing how to maintain the benefits while respecting your body's current limitations.

Modern Life and Movement

"We're seeing a really big disruption between environment and organism," Dr. Starrett observes. Our modern lifestyle of prolonged sitting and screen time has disconnected us from natural movement patterns. The good news? These patterns can be restored through consistent practice.

RELATED:Here's How Long Your Incline Walking Workout Should Be To Shrink Belly Fat

Getting Started Today

Begin with whatever time feels manageable in a supported squat position. "Start building towards that 10 minutes, start to see the magic and capacity of your body," encourages Dr. Starrett. Focus on relaxed breathing and maintaining heels on the ground. With patience and practice, you'll be amazed at how your body remembers its natural movement patterns. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

Transform Your Body at 40 with These 6 Habits

Reggie Macena good_for_life_training
Copyright good_for_life_training/Instagram
Leah Groth
By Leah GrothFeb 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get in the best shape of your life after 40? Many experts maintain that modifying a few health habits is all it takes. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals a few transformative core habits for anyone post-40. “If I was over 40 and trying to get my health back on track, this is what I’d start doing today,” he writes.

This Is What He Did to Get His Health on Track

“I can remember the first time my blood work from the doctor came back… less than perfect. I usually had everything in range but as I got older that changed. I had to start watching what I ate and how I exercised closely. I didn’t have the luxury of just eating whatever I wanted. If I wanted to be ‘healthy’ I had to take it seriously. Here’s what you do when you want to get your health on track,” he writes in the post.

1. Stop Grazing All Day

Habit number one has to do with diet. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

2. Cut Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

3. Drink More Water

Amp up your hydration. “Boost your water intake. Most of us are poorly hydrated. If you keep a water bottle in plain sight you will drink it. Aim for a couple of liters of water a day. It’s easier than you think,” he writes.

4. Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

5. Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes.

6. Be Patient

And his last habit? “Accept that you haven’t treated your body the best for a little while. Those 1/2 hearted attempts at getting fit don’t count. You need to really give it some serious effort for months at a time. Be patient and trust the process,” he writes.

Also, Be Accountable

In another post, he makes a few more suggestions, starting with being accountable. “Meaning your word is your word. You need to make sure that when you say you will do something you do it. The more you keep your word the higher your self esteem goes,” he writes.

Check Your Priorities

Next, “check your priorities,” he encourages. “Start working on making health your number 1 priority If you haven’t done that yet. All it takes is one bad health scare to realize that without health you do not have anything. (Don’t wait for the scare).”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Apply the Hard Work

“I told someone yesterday that hard work is important but what’s most important is how you apply the hard work. Training sessions are supposed to be intense most of the time. They also need a carefully crafted plan that is based on progression. Progression in the gym leads to progression on your body. Plan your training sessions,” he says about number three. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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