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