This weekly workout is brought to you by Donna Scales, a fitness specialist, at the Woman’s Center for Wellness.

The push up may be one of the best exercises for women. Why? The push up will not only strengthen your chest, but will also shape your shoulders, triceps and glutes while toning and tightening your entire core. By working all of those muscles at once, your body burns tons of calories and can often give you an added boost.

A basic push up can easily be worked into a daily routine. It takes no equipment or weight and can be done quickly.

We recommend doing three sets of 10 to 12 repetitions with rests in between. For a more advanced workout, look below.

The Plank Push Up actively engages the core and helps strengthen those muscles that wrap the spin, which can assist with improved posture and reduced back pain.

We recommend doing three sets of 10 to 12 repetitions with rests in between. For a more advanced workout, look below.

This advanced version of the push up is the most advanced and challenges the core, chest and triceps.

We recommend doing three sets of 10 to 12 reps with rests in between.

Try incorporating these exercises into your regular fitness routine. Remember to pay attention to your form and keep a straight, flat back. If you have mild back pain, these exercises may improve some symptoms; however, if you have sever back pain and/or injury or have medical issues, please consult your doctor for best practices to prevent additional pain and discomfort. For more information, feel free to contact one of our personal trainers at the Woman’s Center for Wellness.