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Proper Push-ups (post pregnancy, c-sections and/or core dysfunction)

Are you struggling with your push ups? I have to admit most people who come to see me for a session, including men, do not perform their push-ups correctly. In fact many people are causing more damage with the way they are currently doing push-ups. May as well avoid them altogether if you're not doing them correctly.

Common mistakes:

  • Hands are too wide
  • Lower back sags 
  • Elbows flare out way to far
  • Zero lat engagement throughout
  • Neck and shoulders take over
  • Incorrect head positioning
  • abs completely shut off and not functioning
  • Leading with the head and neck


Here is a quick video I put together on what a proper push-up is suppose to look like along with an easy progression. Even if you know what one looks like, you may be incapable to perform a solid push-up on the floor until you increase your core activation, trunk stability, and overall core strength.  For the ladies who have had kids, C-sections, suffered from diastasis recti or any sort of abdominal surger, will need to retrain your brain on how to hold a plank properly. Once you can hold a solid plank, you can then work on the moving planks (which I cover in the video) on a higher surface.  Once you can perform 6-10 on the surface you are practicing on, you can then move to a slightly lower surface. If you have a sloppy push-up on the floor all you'll do is injure yourself.  Humble yourself and begin your push-ups higher up until you can eventually go lower and lower over time.  Be patient, there is no rush!

 I will be releasing many more tutorials that will enhance your overall training, including kettlebell training, now that I've found a pretty cool editor for my little videos. ;)





Note: If you are unable to move properly through an elevated push-up, please start with this Mini Plank video instead here


I filmed this push-up video on my youngest daughters 5th birthday. Here is how I looked exactly 5 years ago to remind all of you. I know, I looked so enthusiastic at 9 months pregnant! :)



Photo 1: Ready to pop with baby #2
Photo 2&3: Filmed UBSC Vol. 2 DVD 6 months after Chloe was born, via C-section. (still nursing)


You can go to my main youtube channel to subscribe and get the updates for the next videos to come here.  


p.s. To workout with me on a regular basis check out my new online classes designed for all levels. I even have a beginner section. Learn more about Lauren's Playground here


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Comments

Marta said…
Hi Lauren. I used your BeSLAM workout last summer, and your pregnancy workout DVD throughout 2nd and most of 3rd trimester (had to stop due to ligament pain) with my recent pregnancy (2nd kid) - I felt good and strong.
I had to have a c section due to baby in breech - I'm almost three weeks postpartum, and feeling a little discouraged. I'm trying to be realistic and patient. I'm curious what your first month was like after your c section. Thanks for your work and passing on your knowledge!

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