First Step: Position yourself on the floor for a regular push-up. The only difference is, you put your hands a bit closer together, about 7 to 8 inches gap between your thumbs. Feet together, push yourself further up with your tummy also fully raised up. Stomach in. This is your beginning position. Make sure no part of your body slouches.
Second Step: Bring your body down, your chest touching the back of your hands in front of you. Inhale while doing this.
Third Step: Push your body up as far as it can go, with your tummy with it. Don't let your stomach area slouch. If possible, push your tummy higher. Exhale as you do all this. Then repeat steps one to three.
Do 4 sets, with 30 repetitions each set. Meaning, do 30 or more push-ups (do them slowly and make sure you do them right each time according to the 3 steps above) and then rest for a minute or two. Then do it again, up to 4 sets. Then do it a second or third time later in the day--another 4 sets an hour after lunch and another 4 sets an hour after supper.
If you can't do 30 repetitions, just do the most number of repetitions you can make. Don't over stress yourself. Perhaps, 20 to 25 repetitions will do initially. When you have build up strength (probably after a week or two), do 30 or more.
You will begin to feel your arms, chest, and shoulder muscles improving a bit in the first 2 to 3 weeks. Your tummy muscles may develop, too. Then you're quite improved by month of June. But do continue everything until your muscles fully develop. And consult your doctor before you start this program.
Get more push-up and equipment-free workout tips from this e-book by clicking here.