Top Fat Burning Muscle Building Exercises With Bodyweight

push-up

Sometimes the gym isn’t accessible, or too expensive. Other times it takes too long to get to it and back and with a busy schedule it may be just a little too hard to get emotionally to it.

Body weight exercises with minimal equipment have been helping people with similar challenges to get fit and stay fit.

A beginner can learn to know her body and a seasoned athlete can retain the functional training for his sport.

And you don’t have to spend any money on equipment. God gave you all the equipment you need.

Push Ups

To get your toes wet, push-ups a great start. And as you advance the variations of push-ups could always challenge you.

The primary muscles engaged in push ups are your core to keep your hips from sagging and then your triceps and chest to push you away from the floor.

You can shift the focus from the chest to your triceps by narrowing your hand position to a “triceps” or “diamond” push up which is when you place your hand under your sternum and lower your body until your sternum touches your hands.

Be careful not to hurt your wrist. Once you can crank out three sets of 12 or 15, you can increase the challenge by filling a backpack, using resistance bands, or if you are into body weight training get a weighted vest.

You can also increase your core engagement by incorporating TRX suspension trainer movements, Bosu ball exercises or include a plain old stability ball.

Before you do any of that, place your feet on a steady platform,  a heavy sofa would do, and get some decline push ups going.

Pull Ups

Pull ups is another all time fat burning body weight exercise many neglect perhaps because it is difficult to find a pull up bar or a place to hang it. An inexpensive  suspension strap can help.

But there is a huge difference between a suspension strap and actually doing a pull up. But you have to start some where.

Pull ups exercise mainly engage your biceps and your lats. Just like pushups, there are many versions of pull ups that even get into the realm of fantastic fitness exhibition.

One common variation is a chin up which means you pull yourself up with your hands facing you. This is easier on the way up but places strain on your wrist on the way down.

Hindu Squats

You cannot have a list of fat burning bodyweight exercises without mentioning squats. Here, we are not talking about regular squats, but a variation called Hindu squats used for a long time by Hindu wrestlers to strengthen their legs.

You just have to be careful in performing it since it takes you through the complete range of knee motion that may not be good if you have injury or disease in the knee or you have not used to squatting action.

Hindu squat starting position is with arms in front of you  parallel to the floor.  As you squat down, you simultaneously lower your arms to a perpendicular position. This requires balance.

A Hindu squat position is different than traditional squat position in couple of ways.  In a Hindu squat you ar eon your  toes with and your knees pointing forward. In traditional squats, your heels are touching the ground or a platform that is resting on the ground. The platform could be a piece of wood or high heel training shoes.

There is a lot more detail in these three incredibly effective muscle building, fat burning body weight exercises. Take the time to learn them and they’ll serve you for the rest of your life.

Category: Exercises
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