by Marissa Gainsburg

Aside from full-body toning, pushups further prime your body for all kinds of other exercisesespecially pulling and pushing moves (think: pullups or bench presses), along with any motions that require a solid core. (Read: every. single. exercise.) And that kind of functional strength applies to everyday life, toolike when youre pushing a door open, for example. Regularly busting out pushups can also help you build better posture, says Gray. So yeah, theyre pretty great.

Still, I get ittheyre not the easiest move to master. Thats why Womens Health teamed up with Gray to create an epic pushup challenge. Whether you want to take your pushup count from 10 to 20 or cant do a single rep off your knees, this challenge is designed to help you sculpt muscle and feel strong from head to toe.

YOUR 30-DAY PUSHUP CHALLENGE

For the next 30 days, youll do the following exercises as noted, with a bonus challenge at the end of each week.

Before you kick things off, test out how many pushups you can do with proper form. [I THINK WE NEED A HOW TO DO A PUSHUP EXPLAINER UP HERE.] Mark that down as your baseline. At the end of your training, check out how many more reps you can crank out. After just a week, youll feel stronger and more capable, says Gray.

[CAN YOU CONFER WITH LUCCI ABOUT A GOOD WAY TO PUSH TO OUR FACEBOOK GROUP HERE? MAYBE WE ALLUDE TO THE FACT THAT THERE WILL BE WEEKLY CHECK-INS EVERY FRIDAY TO REPORT YOUR PROGRESS ON THE MINI CHALLENGES AND A BIGGER CHECK-IN AT THE END? ALSO LETS INCLUDE A NOTE THAT THIS IS DESIGNED TO BE DONE IN ADDITION TO YOUR REGULAR WORKOUT - AW]

[CALENDAR GRAPHIC like ]

[SHOULD WE NOTE HOW MANY OF THESE PEOPLE SHOULD DO ON THE GRAPHIC?]

Week 1 Challenge: Lower down to the bottom of your pushup and hold for as long as you can. [IF THIS GOES ON THE GRAPHIC, LETS SHORTEN TEXT TO: Lower to bottom of pushup and hold as long as possible.]

Day 12: Anti-Rotation Plank/Beast Hold

Week 2 Challenge: Go for a decline pushup. Aim to do at least half as many as your current pushup count. [WE HAVENT ENCOUNTERED THIS YET, RIGHT? NEED TO INSERT AN EXPLAINER HERE OR SOMEWHERE. ALSO ARE WE EXPECTING THEM TO TALLY THEIR PUSHUP COUNT AT THE END OF EVERY WEEK? OR JUST REPORT ON THE CHALLENGE IN THE GROUP AND HOLD THE FINAL TALLY FOR THE END? IF THE LATTER, WELL NEED A DIFFERENT INSTRUCTION ABOUT HOW MANY THEY SHOULD AIM FOR. IF THIS GOES ON GRAPHIC LETS MAKE MORE CONCISE]

Week 3 Challenge: Try a pushup with one leg lifted, and do as many as you can.

Day 26: Anti-Rotation Plank/Beast Hold

Week 4 Challenge: Try a pushup with a clap in between. Go for as many as you can with proper form. [NEED TO SHORTEN IF THIS GOES ON GRAPHIC]

Follow along with this challenge on our Facebook group, where well issue other strength-building challenges, too.

Time to work your way up to badass pushups. The following exercises will help you train the muscles you need for the essential exercise, says Gray. These movements will help your muscles gradually get stronger and minimize your risk for any injury. Aim for 3-5 sets of 8-12 reps.

[GRAPHIC WITH ALL MOVE NAMES and some info, like this ]

Seated Triceps Pushups

How to: Begin in a high plank position, then walk hands a couple inches forward. From here, bend elbows and lower down until forearms touch the ground. Pause, then press back up to start. Thats one rep.

How To Do A Perfect Push-Up

Now that youre ready to dial up your pushup count, its important to make sure your form is impeccable. Keep a few tips and tricks in mind for the optimal pushup.

[CAN WE UTILIZE MAG GRAPHIC HERE? LETS ALSO MOVE THIS UP PER NOTE]

How to: Bring yourself into a high plank position, with your feet to a bit wider than hip-width apart. Your shoulders should be stacked over your wrists to avoid stress on your shoulders and wrist joints. Think about keeping your ribs in, core engaged, and bottom tucked under to maintain alignment and protect your lower back. As you lower yourself down, elbows should point 45 degrees away from your body, and your gaze should be just in front of your hands. Then push into your entire hand and press yourself back up, maintaining the same shape and alignment.

If you could only do one exercise for the rest of you life, what would it be? If pushups jumped to mind, you chose very wisely: Pushups are one of the best total-body exercises you can do. Not only do they tone your chest, shoulders, and tricepsbut also your entire core (Im talking abs, back, and glutes!), plus internal stabilizer muscles like your pelvic floor, says Danielle Gray, certified personal trainer and creator of Train Like a Gymnast. That is, as long as youre nailing your form. Whe...

A 30-Day Pushup Challenge To Transform Your Entire Body

Next Fitness Star Finalist: Selena Watkins

About Selena Watkins:

Age: 28 City: New York City Social: <a href="https://www.instagram.com/selenawatkins/" id="bb7fd219-3ed3-3171-aba8-2d3e464e6a4a"> @selenawatkins </a>

Three Things That Describe Her An afternoon power nap. "It's like a reset button for me, especially on days when I teach and work out in the morning." Essential oils. "I'm a holistic nerd. I diffuse lavender at night or add oregano or peppermint oil to my water to stay relaxed." Gold jewelry. "My mom always had me wear it. Now it's a staple, especially when I'm in a new environment or studioI feel more like myself."

Authenticity: It's the quality you gotta have to win over millennials (studies prove it!), and it's precisely why Selena is so awesome. She knows who she is and she owns it. She's also incredibly passionate, without a hint of the yippy Chihuahua effect some overly energetic trainers tend to exude. She stands proud and moves effortlesslya result of 15 years of dancing her heart out for the world to see. She didn't actually plan on crossing over into training, but when a friend asked her to sub as the instructor for a hip-hop aerobics class, she realized she was already there. "Dance and fitness use so many of the same tools, it seemed like a disservice not to combine them," she says. Right after college, Selena pursued as many certifications as she could get her hands on, expanding her fitness knowledge all while performing, including a three-year gig with the Brooklyn Nets dance team.

<h1> RELATED: 12 Super-Fun Workout Moves You Can Also Use at the Dance Club </h1>

For the past eight years, she's been teaching small group and private classes in everything from TRX to Body Pump to boot camp, and running a traveling workshop based on her own Caribbean-style dance workout called Socanomics (she's Antiguan American). She also teaches regularly at SoulCycle, where she gets people grooving on a stationary bike. "Dance is my passion because it's expression, empowerment, and exercise all in one. People leave feeling like they've learned something newhow their body moves," she says. "But no matter what I'm teaching, I'm going to make you move until it feels not only natural, but necessary." (For tips on how to sculpt sexy muscles, pick up <a href="https://order.hearstproducts.com/subscribe/hstproducts/238897" id="cc91e4e1-15ec-3e77-ae99-cfc1867a7d9b"> 12-Week Total-Body Transformation </a> by Holly Perkins.)

Her Fitness Philosophies Lose your inhibitions: "Working out should be the one time you're not afraid to turn loose. Socanomics embraces full-body rhythmic movements low to the ground, which sculpts powerful legs. But it's also a bold type of dance, so you finish the workout feeling sensual and liberated. I try to replicate that feeling in all of my sessions by encouraging you to ditch the self-consciousness and just move."

<h1> RELATED: How to Get Booty Benefits from ANY Workout </h1>

Create an experience: "I like to draw emotions, not just sweat, from my students. So I choose music for its BPM and its lyrics, because powerful words can help you work through whatever's holding you back in class."

Adjust your goals: "Many of us are motivated by looks. But a better goal is feeling comfortable in your skin. I believe that if we don't move our bodies enough, we get out of touch with them. And it's being in tune with your bodynot a six-packthat gives you confidence."

Head over to <a href="http://thenextfitnessstar.com/" id="7cefb39d-202e-3472-a583-0a5c873716ad"> TheNextFitnessStar.com </a> to vote for Selena!

In Women's Health's fourth search for America's top personal trainer, we pored over thousands of submissions with a truly 360-degree lens. We looked for empowering personal stories, loud and proud herds of social media followers, savvy entrepreneurship, and savvier <a href="http://rd.bizrate.com/rd?t=https%3A%2F%2Fwww.beachbody.com%2Fproduct%2F137851.do%3Fcode%3DCSE_SHOPZILLA%26szredirectid%3DSZ_REDIRECT_ID&amp;mid=48805&amp;cat_id=150&amp;atom=10006&amp;prod_id=&amp;oid=1753392480&amp;pos=1&...

This Next Fitness Star Finalist Can Get Anybody Movin' and Groovin'

For total-body sessions, Selena likes to keep things fresh by picking a particular area to concentrate on for one full song. So, say it's triceps. You can choose one move or a few, but either way, you keep doing reps until the track is over. Knowing that you have only three-ish minutes until you're done with that muscle group for the day can help you push through anything.

<h1> RELATED: Even People Who Hate the Gym Will Love This Dance-Inspired Workout </h1>

Even Selena's strength workouts move to a beat. "I love playing with an exercise you know inside and out by altering how long you'll spend going up or down the range of motion," she says. "It changes which muscles spend the most time under tension and turns any exercise into a dancelike sequence." Try a song with at least 150 beats per minute (like The Chainsmokers' "Don't Let Me Down") for your lunges. "Keep your rep rhythm tied to the songit will pick up during the chorus and slow down for the verses, changing the challenge."

Spice up your squats with these dance-inspired iterations:

You'll never find Selena just standing during her workouts. When she's taking a rest, she's bouncing her legs. When she's pivoting with her feet, her arms are twirling with her. "The more you move, the higher you'll keep your heart rate and energy," she says. If you're new to dance workouts, try them at home to bust self-consciousness. "It doesn't matter what you look like; just let yourself shine."

Time flies when you're dancing, but when you're banging out <a href="https://www.womenshealthmag.com/fitness/a20702206/how-to-pushup/" id="c22cd59e-6f28-3d15-a01e-57dca1133794"> pushups </a> or pumping iron? Time moves like a Friday afternoon. To boost the fun (and <a href="https://www.womenshealthmag.com/fitness/a19936594/calories-burned-walking/" id="d7196087-f12c-363c-a478-7431fb7fb7dc"> calorie burn </a> ) of any workout, all you need are a few easy distraction techniques. Women's Healt...

How To Make Any Workout Way More Fun

<h1> Related: Want Sexy Side Abs by Summer? This Workout Will Light Up Your Obliques </h1>

Holding a pose will...

<ul><li> <a href="https://www.womenshealthmag.com/fitness/g19906213/increase-flexibility/">Increase flexibility</a> as you fight through tension and tightness. </li><li> Improve muscular endurance with isometric (i.e., still) muscle contractions. </li><li> Develop your mental toughness during uncomfortable positions (looking at you, chair pose!). </li></ul>

Try this 30-minute yoga routine for strength:

<h1> Related: You Have to See These Women's Incredible Yoga-Fueled Weight-Loss Transformations </h1>

Moving through rapid transitions will...

<ul><li> Burn up to two more calories per minute than slow flows (that's 120 extra cals torched in an hour-long class), says new research. </li><li> Increase muscle activation significantly, helping you get stronger faster (FYI, your muscles will recover during static poses). </li><li> Reduce pulled-muscle injuries, thanks to the extra-dynamic stretches. </li></ul>

This article originally appeared in the June 2017 issue of Women's Health. For more great advice, pick up a copy of the issue on newsstands now!

Just as dog lovers tend to favor either small or large pups, yogis generally fall into slow or fast camps. So which is better? Glad you asked! A smart <a href="https://www.womenshealthmag.com/yoga/" id="5993f580-7f7e-37e2-a5c6-a045ccac3dd4"> yoga </a> routine should incorporate both-ideally one power vinyasa sesh for every two slow sequences (like hatha) per week, according to Melanie Potiaumpai, a doctoral research assistant at the University of Miami. Each type has its own perks; choose yo...

​What's Better For Your Body: Slow Yoga Or Fast Yoga?

Our brand-new DVD program, All in 18, embodies that very concept, delivering snappy workouts that are proven to torch fat and sculpt head-to-toe hotness in that magic-number time frame. We called on one of the best and brightest to lead the way: trainer Idalis Velazquez. The founder of her own personal-training company, IV Fitness, an ambassador for Target's C9 Champion sports apparel line, and a self-made <a href="https://www.womenshealthmag.com/food/g19983235/food-rules-instagram-stars-swear-by/" id="aa64c91a-154a-3ce9-ae9a-e28f9885e267"> Instagram star </a> (not to mention a former top-five finalist in WH's <a href="https://www.womenshealthmag.com/next-fitness-star/" id="83d5180e-917c-3c5f-a671-d78b9ec6cd5c"> Next Fitness Star </a> competition!), Idalis knows how to turn ideas into reality.

<h1> RELATED: Should You Make Metabolic Conditioning a Part of Your Fitness Routine </h1>

Plus, as a mom with little time for herself, she specifically created each routine with busy women in mind. The sessions are zippy for jam-packed schedules, require minimal at-home equipment (a mini band and some <a href="https://www.womenshealthmag.com/fitness/a20703383/dumbbells-for-total-body-toning/" id="6da1657f-ac0c-3859-ae6f-b52b6c1224ec"> dumbbells </a> ), and are scalable to every fitness level. And they target the areas we struggle with most: thighs, middle, butt, and back of the arms. "After having my second daughter, I went through a period of not working out as often as I used to, and I lost strength and definition in those 'trouble' spots," says Idalis. "I experimented with various methods until I found that adding a resistance band to high-intensity strength-training exercises rebuilt and reshaped my body." Years later, the combo has helped her maintain that body-and now the secret recipe is yours.

The science doesn't lie: Studies show that elastic bands increase muscle activation by about 20 percent, especially in the <a href="https://www.womenshealthmag.com/fitness/g19988494/facts-about-glutes/" id="18dc7f92-ab99-30a9-a290-379aa998a929"> glutes </a> (the biggest calorie-burning machine in your bod, FYI), so each rep is truly maximized. And those high-intensity resistance intervals? Fresh research from North Dakota State University suggests they may torch twice as many cals as previously thought-more like 26 per minute. Make no mistake, though, these workouts are tough. But Idalis's supportive-big-sis sweetness will make you want to push yourself for her. "I believe you work harder with a cheerleader, not a demanding coach, by your side," she says.

Idalis designed the following workout exclusively for WH readers, combining five of her favorite moves from All in 18. Two or three times a week, perform each move in order, with little to no rest in between; repeat the routine up to three times total, resting 30 seconds between rounds. To kick your metabolism into serious overdrive, complete the two-part finisher. In just six weeks, you'll be ready to reveal a more slammin' you.

<h1> RELATED: These Magical Workouts Keep Burning Calories Long After You Hit the Shower </h1>

Stand with your feet hip-width apart, a mini band around your thighs and a dumbbell in each hand; step your left foot back and raise up onto your toes (a) . Keeping a flat back, bend forward at your hips and lower your body until the weights pass your knees; squeeze your glutes (b) . Reverse the movement to return to start. That's one rep; do 12 reps, then repeat on the other side.

<h1> RELATED: 10 Killer Variations That Will Step Up Your Plank Game </h1>

Stand with your feet shoulder-width apart, a mini band around your thighs, and push your hips back while bending your knees to lower into a squat. Stay low as you jump both legs out as far as you can (a) , then jump them back in (b) , maintaining a flat back. That's one rep; do 12 reps.

<h1> 3. Plank Pushup with Dumbbell Drag </h1>

Place a dumbbell at the edge of your exercise mat, and get into pushup position with hands under your shoulders (a) . Brace your core and lower onto your forearms (b) , then press back up, keeping your hips parallel the entire time. Reach your left arm underneath your body to grab the weight (c) , and place it at the left side of your body (d) . Lower onto your forearms, then push back up and place the weight back at your right side. That's one rep; continue alternating for 12 reps.

<h1> RELATED: The 15-Minute No-Rest Workout That'll Tone You All Over </h1>

<h1> 4. Curtsy with Biceps Curl and Lateral Front-Loaded Lunge </h1>

Stand with your feet hip-width apart, elbows bent and a dumbbell in each hand. Step your left leg back and behind your right, bending your knees to lower into a curtsy lunge (a) . Brace your core and curl the weights up to your shoulders as you step your left leg out to the left; bend through your left knee and push your hips back to lower into a side lunge (b) . Step your left foot in to return to start. That's one rep; do six reps, then repeat on the other side.

Here are more great dumbbell moves for total-body toning:

Start in a pushup position with a mini band around both wrists (a) . Brace your core as you step both feet out to the left side, then walk your left hand forward as far as possible (b) . Step your feet back in and replace your left hand underneath your shoulder to return to start. Step your feet to the right and walk your right hand forward, then reverse the movement to return to start. That's one rep; continue alternating for 12 reps.

Stand with your feet hip-width apart, a dumbbell in your right hand and resting on your right shoulder, your left arm out to the side. Brace your core and step your left leg back as you bend your knees and lower into a lunge (a) . Step your left foot back in, just a few inches behind your right, as you press the weight directly overhead (b) . Lower the weight and bring your feet back to hip-width apart. That's one rep; do as many reps as you can for 30 seconds, then repeat on the other side.

<h1> RELATED: The 3-Minute Abs Workout Kayla Itsines Swears By </h1>

<h1> 2. Two-Plank Jack, One-Star Jump Combo </h1>

Start in a pushup position with hands under your shoulders (a) . Brace your core as you jump both legs out to the sides (b) , then back in, then out and in again. Spring your legs forward (c) , and jump as high as you can as you open your arms and legs in the air, forming a star (d) . Land softly and step into a pushup position to return to start. That's one rep; do as many reps as you can for 30 seconds.

For more awesome workouts, pick up the September issue of Women's Health, on newsstands now.

18-Minute Fitness Routine Will Change Your Body

Linguists and neurologists have often theorized that the reason why so many TED Talks go viral is that they're all held to an 18-minute limit-long enough to be meaningful, yet short enough to not bore you out of your mind.

The 18-Minute Fitness Routine That Will Totally Change Your Body

<h2>In the world of orgasms (sounds like a great place, huh?), if a woman's best friend is the clitoris, then the G-spot is that friend who comes to town less often but makes for a freaking unforgettable night when she's here.</h2>

FYI: Your <a href="https://www.womenshealthmag.com/sex-and-love/a19927155/how-to-find-your-own-g-spot/"> G-spot </a> is actually part of the whole structure of your <a href="https://www.womenshealthmag.com/sex-and-love/a19912951/clit-stimulating-sex-positions/">clitoris </a>, which extends three to five inches inside you along the vaginal canal. (Get your full <a href="https://www.womenshealthmag.com/beauty/a19925154/female-anatomy-0/"> lesson in female anatomy here </a>)

While everyone's G-spot is in a different, um, spot (sorry to be complicated), it's usually located about two to three inches inside your vagina along the front wall, says Sari Cooper, certified sex therapist and director of the <a href="http://saricooper.com/"> Center for Love and Sex </a> in New York City. Since blood flow to the area causes it to swell, the more aroused you are, the easier it is to find.

"Not every woman will have a G-spot orgasm, and that's totally normal," says Cooper.

But hey, there's no harm in trying. So conduct your own personal research tonight with these hot AF sex positions that target your G-spot just right. Worst case, you end up with a night of super-steamy sex. Not a bad consolation prize, if you ask me...

This position provides the perfect angle for his penis to reach that front wall where your G-spot is, says Cooper. Have him aim for that, or lean forward more and push yourself back into him to get there, she says. What makes this move even better? You both have easy clit access, so use your hands or a vibe to have a clitoral <a href="https://www.womenshealthmag.com/sex/"> orgasm </a> firstthat blood flow will cause the G-spot to swell, making it larger and easier to reach for a second big O.

Do It: Get into the spooning position with him as the big spoon. Bring your knees up slightly and have him enter you from behind.

10 Sex Moves That Will Hit Your G-Spot Every Time

This sex position offers a chance in angle that helps target your G-spot even more plus gives you control over the speed and depth of thrusts. Oh, and not for nothing: Your partner has easy access to your clitoris, so you can work on that elusive blended orgasm.

Do It: This position is just like cowgirl, but with a twist. Climb on top and have your partner enter you. Then, lean back and place your hands on the bed for support, creating a 45-degree angle with your partner's legs.

If the name alone isn't a dead giveaway, this sex position is awesome because when you raise your legs, it narrows the <a href="https://www.womenshealthmag.com/health/a19988510/healthy-vagina/"> vagina </a> and helps target your <a href="https://www.womenshealthmag.com/sex-and-love/a19927155/how-to-find-your-own-g-spot/"> G-spot </a> . Want to up the ante? Ask your partner to start rocking you in a side-to-side or up-and-down motion. That should bring his <a href="https://www.womenshealthmag.com/sex-and-love/a19942368/penis-facts/"> penis </a> into direct contact with your G-spot.

Do It: Lie back with your legs resting on each of your partner's shoulders.

This version of <a href="https://www.womenshealthmag.com/sex-and-love/a19920176/doggy-style/"> doggy style </a> offers a better angle to reach that front wall, says Cooper. And even though he's in charge of the movement here, you can adjust the angle by raising your hips higher or lower (or throwing a pillow under them, if you prefer). You'll love the deep penetration and snug fit of him inside you (as will he).

Do It: Lie down on your stomach, and have your partner lie down on top of you and slide in from behind.

This sexy position has all the perks of spoon, but with more face time. Plus, by using shallow thrusts, your partner has a good chance of reaching your G-spot. And you can grind your clit against his pelvis, making for that coveted blended orgasm.

Do It: Lie down on your sides facing each other, and get in a comfortable position.

Who doesn't love girl on top? You're in charge, so move (bounce, swivel, grind) as you see fit to make that G-spot orgasm happen. Try keeping your lower back arched, which will bring that O closer in reach.

Do It: Straddle him, facing forward, and bend back slightly while holding onto his thighs for support.

This position practically guarantees G-spot stimulation, since it's virtually impossible for him not to penetrate deep. Bonus: From this position, he can also stimulate your breasts or your clit to amp up your arousal, which increases blood flow to your G-spot.

Do It: Get on your forearms with your butt in the air. Have your partner kneel behind you and enter you from behind.

Wanna make things interesting? Try this hot <a href="https://www.womenshealthmag.com/sex-and-love/a28436088/sex-standing-up/"> standing-sex position </a> that'll hit your G-spot in seconds. If you get tired, all good, girlsimply rest on a table or the side of the bed to give your arms a break.

Do It: Get on your hands and feet and have your partner pick you up by the pelvis. Then grip his waist with your thighs.

With this sex position, you get the deeper penetration and G-spot stimulation of doggy, while still being able to make that important eye contact. Have your partner massage your clit as he thrusts for extra ooooomph.

Do It: Lie on your right side; your partner kneels, straddling your right leg and curling your left leg around his left side.

This sex position is hot-hot-hot! The views, the angles, the...flexibility how can you both not get off? If he "rides low" a.k.a. doesn't focus so much on grinding his pubic bone against your clitoris the head of his penis will directly stimulate your G-spot. For clitoral action, go to work with your (conveniently) free hands.

Do It: Lie back with your legs raised all the way up and your ankles crossed behind your own head (or however far you can reach them), then have him enter you from a missionary position.

In the world of orgasms (sounds like a great place, huh?), if a woman's best friend is the clitoris, then the G-spot is that friend who comes to town less often but makes for a freaking unforgettable night when she's here.

Ladies, here are 10 sex positions that'll hit your G-spot every single time

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