Most of my clients venture on their weight loss efforts with dreams of six pack abs, sculpted and lean arms, and a back that would make their significant other drool. I work with these clients by providing exercises to help them to attain their goals. Here is a way to make this dream into a reality. Pull ups (and also pushups) are one of the exercises that will get you well on your way to the body of your dreams. Countdown the days to summer by building your pull up strength and transform your body in the process!
In order to perform pull ups all you need is a portable pull up bar to sit on your doorframe or you can even visit your local park playground and use the monkey bars for pull ups!
Do not be discouraged if you have little upper body strength. Below I will give you a beginner workout to help you to build your strength and sculpt your arms, abs and back. Pulls ups will also help you to build muscle, a key ingredient in losing weight and keeping this weight off. With dedication to this workout you will transform you upper body and be beach body ready in no time!
What muscles are used in a pull-up?
Similar to the pushup, in the pull up numerous muscles groups are used when performing this exercise. If you are not convinced to begin your pull up routine read about all the muscles you will be working. This is definitely an exercise that gives you a great bang for your buck and will be an efficient way to use your workout time. The latissimus dorsi, pectoralis, the posterior deltoid muscles, teres major muscles, lower trapezius, pectoralis minor and biceps. The rectus abdominis, erector spinae and obliques work to hold the hips and rib cage together and support the spinal ligaments in resisting the traction of gravity.
Pull Up Exercise #1–Pull Up Bar Hang
This exercise is exactly as it sounds in its title all you need to do is hang. The pull up bar hang is a great way to get used to the pull up grip, relax the muscles and stretch the muscles in preparation for a pull up. If you have a tight lower back the pull up hang is a great way to stretch and loosen out the muscles.
Pull Up Exercise #2–Outside Grip Pull Up
Burning fat and building muscle are essential for weight loss and physical fitness, and whether or not you can complete an entire rep of pull ups you’ll need to add the outer grip pull up to your pull up workout. Just make sure your knuckles are facing you to properly perform this exercise.
The outer grip pull up is more difficult because this form forces you to use your entire body for lifting not just your upper body. This exercise will help improve strength in your shoulders, biceps, chest, back and lats. Similar to pushups you can strength relatively quick when doing pull ups on a continual basis (2-3 times per week).
Pull Up Exercise #3–Abdominal Knee Ups
A strong core is critical to correctly perform a pull up or push up workout, particularly if you want to avoid injury and knee ups help strengthen your core . Knee ups are similar to the captain’s chair equipment seen in a gym but in this case your only equipment needed is a pull up bar (can be a portable pull up bar) or you can also perform this exercise on the monkey bars at a park. To do knee ups you hang from the bar and bring your knees up to your chest to strengthen your abs. By building your abdominal strength and core exercises such as pull ups, pushups and many other exercises will come much easier!
Whether you need improved core strength to effectively perform your pull up workout or you need an effective way to strengthen your abdominal muscles, knees ups are the answer. Bring your knees up and to the side if you want to sculpt and strengthen your obliques for a beach ready body!
Embark on the pull up challenge and see your body transform by making your beach body dream into a reality. Countdown the days to summer to transform your body by integrating pull-ups into your fitness routine! With hard work and dedication you can have the body you deserve!