Your home workouts are working if your waist is getting smaller. Do not rest in either the up or down position. Men assume the standard push up position with their legs straight. Women may rest their knees on the floor. Hands are shoulder-width apart.
Chest comes two inches from the floor with each repetition.
Place a yardstick between your legs with the 15-inch mark even with your feet. The 0-inch mark should be closer to your knees. Place one of your hands on top of the other. The tips of your fingers are aligned. Exhale and slowly lean forward by dropping your head toward your arms.