"The core's function can be improved by using it in exercises that use it as a stabilizer instead of as the prime mover in isolation exercises, like crunches. It's time to go old school with a good set of push-ups," said Chadwell.
How to do push-ups:
- Begin in high-plank position. Your hands should be on the ground, directly under your shoulders. Your toes will be on the ground, and your foot placement can vary anywhere from directly next to one another to wide-stance.
- Brace your core by drawing your navel in towards your spine. Engage or tighten your glutes and hamstrings and flatten your back so your entire body is in a straight line.
- Keeping your back flat, begin to lower your body. Your eyes should be focused about two feet in front of you to help maintain a neutral spine.
- Lower yourself until your chin is very near the floor. Don't let your back sway — keep it nice and flat the entire time.
- At the bottom of the motion, hold for one count, then begin pushing yourself back to starting position.
- Aim for 10 to 15 reps or as many as you can complete maintaining proper form.
- Do three sets.