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Advanced Push-Up Variations

3 Push-Up Variations to Target the Core

Do your push-ups need a push? Here are three advanced variations that effectively tone your upper body and core.

Creepy Crawly Push-Up

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  • Come into plank position. As you bend your elbows out to the sides and lower your torso toward the floor, bend your left knee and touch it to your left elbow.
  • As you straighten your arms, come back to plank position with your left foot next to your right. Now lower your torso and touch your right knee to your right elbow. Then return back to plank position.
  • This counts as one repetition. Complete three rounds of 10 reps.

Push-Up With Tuck Crunch

  • Place your belly on a ball and walk your hands out so the ball is under your shins. Bend your elbows and slowly lower your chest to the floor, doing a push-up.
  • Straighten your arms and draw your knees forward into your chest. This will send your pelvis upward and bring the ball closer to your face.
  • Extend your legs straight back.
  • This counts as one repetition. Complete three rounds of 15 reps.

BOSU Ball Push-Ups

Photo: POPSUGAR Studios
  • Come into plank position with your hands balanced on a BOSU ball.
  • Bend your elbows out to the sides, lowering your torso into a push-up, and then straighten the arms.
  • This counts as one repetition. Complete three rounds of 15 reps.
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