Surprising Weight Loss Exercise
Most people think of this exercise as one for the upper body, that is why it is a surprising to learn this exercise can be a weight loss exercise. This weight loss exercise is none other than the simple push-up. Although this weight loss exercise may not actually result in reduced weight, it will strengthen your upper body and, using the techniques discussed in this post, tighten your midsection. With the reduced waistline that comes with a tighter midsection, it will seem as though you have lost weight.
There are three critical areas that must be observed in order for push-ups to be of use as a weight loss exercise. The first of these is having the proper form. The most common mistakes made when doing push-ups are going to fast, only performing partial range of motion and not keeping your body straight and rigid.
You should not try to rush through you push-ups. Rather, you should try to take three seconds to go from the up position to the floor and back to the up position. You need to really feel the muscle group you are intending to work as you do your push-ups.
Making certain you perform the full range of motion will ensure your entire muscle group will get the full benefit from your push-ups. Also, not going through the full range of motion will shorten the length of your muscles, which will prevent you from being able to go through the full range of motion in the future if weight loss exercise is performed incorrectly for too long.
You should keep your elbows at a 45 degree angle from your body. This will help target the correct muscle groups as you exercise. Inhale on the way down, lowering your body all the way to the floor. Do not rest on the floor, instead, hold yourself there for a moment, about one second. Then push yourself up, exhaling as you go up.
People typically think of push-ups as an upper body exercise, however, by changing your technique somewhat you can exercise different muscle groups, including your abs. An understanding of the way the abdominal wall is structured may be useful. The transverse abdominus is similar to a sleeve that holds your gut in place. The internal and external obliques are on top of that. Next is the rectus abdominus. You probably know this as the six pack. The lower pelvic muscles are the bottom of this and on top is the diaphragm.
While holding yourself off the floor, pull in your bellybutton. Your bellybutton is directly attached to the transverse abdominus. By pulling in your bellybutton you are working the deep inner transverse abdominus muscle. Next try performing a Kegel squeeze. Women are probably more likely to be familiar with this term than men. To perform a Kegel squeeze, draw up your lower pelvic muscles and hold them in this position. Doing this will help you to concentrate on your abdominal muscles. To concentrate on your rectus abdominus, point your chin down to your toes as you pull in your bellybutton.
These techniques are very effective. They will help you build the foundation for the classic six pack. To be able to fully gain the six pack look, however, you will need to reduce body fat. Men need to reduce body fat to nearly 6% to get the six pack look. Women need to reduce body fat to 9% to achieve the six pack look.
The video on this page will help you as you learn the proper technique for using push-ups as a weight loss exercise.
Once you can do twenty repetitions for two or three sets you will be ready to move to the next level. Advanced techniques to help you build muscle as you get stronger using push-ups as a weigh loss exercise will follow soon. You can do it. Good health to you!