Pushups are a versatile bodyweight exercise that can significantly contribute to your weight-loss journey by helping you build strength, improve endurance, and burn calories. Incorporating various pushup variations into your routine can target different muscle groups, intensify your workouts, and keep you motivated.
Pushups are considered a compound exercise as they engage multiple muscle groups simultaneously, aiding in muscle building and calorie burning. They are adaptable to different fitness levels, making them suitable for beginners and advanced athletes alike. Moreover, pushups require no equipment and can be done anywhere, making them a convenient option for those aiming to lose weight and enhance their fitness.
Standard Pushup
Start in a plank position with hands slightly wider than shoulder-width apart and feet together. Lower your body by bending your elbows until your chest nearly touches the floor, then push back up to the starting position. Perform 12 to 15 repetitions.
Pushup with Shoulder Tap
Begin in a plank position, perform a pushup, then lift one hand to tap the opposite shoulder before repeating on the other side. Alternate taps for 12 to 15 repetitions.
Wide-grip Pushup
In a plank position with hands wider than shoulder-width apart, lower your body by bending your elbows and push back up. Complete 12 to 15 repetitions.
Diamond Pushup
Start in a plank with hands close together in a diamond shape, lower your body by bending your elbows, and push back up. Aim for 12 to 15 repetitions.
Pike Pushup
Assume a downward-facing dog position, with hands slightly wider than shoulder-width apart. Lower your head towards the floor by bending your elbows, then push back up. Perform 12 to 15 repetitions.
By incorporating these pushup variations into your workout routine, you can enhance your strength, endurance, and calorie burn, ultimately supporting your weight-loss goals. Remember to maintain proper form and gradually increase the intensity of your workouts for optimal results.
