Push-ups and sit-ups are body resistance exercises that have been around for centuries. Before there were health clubs and fancy exercise equipment, push-ups and sit-ups set the standard for resistance training. Boxers have long used these exercises to help get them into fighting shape. Doing push-ups and sit-ups on a regular basis produces many benefits.
As body weight resistance exercises, push-ups and sit-ups build strength. By doing these exercises regularly, you can strengthen your arms, shoulders, back, abdominals, chest, wrists, hands, hip flexors and even legs. When executed properly, push-ups and sit-ups virtually all your muscle groups.
Performing push-ups and sit-ups every day will gradually increase your endurance and cardiovascular health. Even though they are not technically cardio exercises, they get your blood pumping and can give your heart and lungs a good workout. Alternating between push-ups and sit-ups without rest will really get your blood moving.
The tension that push-ups and sit-ups put on your muscles will help many of your muscles to grow. Your shoulders, triceps, chest, back and abs will be noticeably more muscular after a few weeks of training. Try adding resistance to your sit-ups by holding a medicine ball or dumbbell, and place your toes on a step or chair during push-ups for even more muscle building.
One of the wonderful benefits of doing push-ups and sit-ups is that they are absolutely free. You can do them anywhere and at any time you want. Gym memberships are expensive, as is home exercise equipment. The freedom you enjoy with body weight exercises like push-ups and sit-ups is priceless.
By strengthening all of your major muscle groups, including the muscles of your abdominal core, you will greatly reduce the likelihood of injury.