Losing weight does not have to be as confusing or complicated as you may think. Forget the gym membership and expensive home equipment, you can lose weight, trim your physique, and improve overall health with a few simple variations to common push ups and sit ups. You can start on any day of the week, but you should complete each step in one day in this same order.
Step 1
Do as many regular sit ups as you can with proper form, using a slow, controlled motion. Proper form includes lying with your back flat on the floor and your knees bent so that the bottom of your feet are flat on the floor. Cross your arms in front of your chest. Squeeze your stomach muscles and lift your torso towards your knees. Come up until your forearms touch your knees and then lower your torso back to the floor. This is one repetition.
Complete as many regular push ups as you can with proper form, using a slow, controlled motion. Lie face down on the floor. Place your palms on the floor underneath your shoulders. Lift your body up so that your four contact points with the floor are your two palms and two feet. Make sure your back stays straight--not rounded or arched--by keeping your abs flexed. Lift your body up until your arms are nearly extended. Do not lock your elbows. Slowly change directions and lower your body back down towards the floor. When your body is 6 inches from the floor, this repetition is complete.
Finish the same number of sit ups and push ups a second time. If you are able to complete a third set of sit ups and push ups with proper form, do so.
Step 2
Do three sets of 15 to 20 oblique sit ups on each side. Take a regular sit up position, lying with your back on the floor and your knees bent upwards so that the bottom of your feet are flat on the floor. Lower both knees towards the left until your left thigh is touching the floor. Begin performing sit ups, focusing on flexing the right side of your abdomen. When you complete 15 to 20 reps, move legs to the right side of your body until your right thigh is touching the floor. Repeat the same number of reps, focusing on flexing the left side of your abdomen. Work to three sets for each side of your body, for a total of six sets.
Complete three sets of 20 to 25 decline push ups. Achieve a decline position by placing feet on a raised surface that is slightly higher than your hands when in the push up position, such as a stair or workout bench. When feet are securely planted on the surface, perform push ups as normal.
Step 3
Rest your muscles. Drink lots of water to ensure your muscles are adequately hydrated as they repair and grow. Stick to a high-protein diet; your muscles will need the extra fuel. Choose lean proteins, such as fish, chicken and turkey. Avoid carbohydrates with empty calories, like sweets and white bread, to speed up your weight loss.
Step 4
Perform three sets of regular sit ups, but hold your legs off the floor at a right angle. Your lower legs should be parallel to the floor. Complete as many sit ups in each set as you can with proper form.
Do three sets of incline push ups. To achieve an incline position, keep your feet on the floor and place your palms on a raised surface, such as a stair or weight bench.
Step 5
Start with two sets of oblique sit ups on each side of your body, for a total of four sets. Finish with two sets of regular sit ups holding a dumbbell two inches from your chest with both hands. Choose a dumbbell weight between three and 15 lbs. The exercise should be challenging, but you should still have perfect sit up form.
Do two sets of regular push ups. If you are able, add one set of push ups with your left foot firmly planted on the floor and your right foot raise twelve inches from the floor. Complete a fourth set of push ups with your right foot planted firmly on the floor and your left foot raised twelve inches off the floor. If you cannot do single foot push ups with proper form, substitute regular push ups for the third and fourth sets.
Step 6
Rest your muscles and maintain a healthy, high-protein diet.
Step 7
Perform one set of each of the following sit up types: regular, raised leg, left oblique, right oblique and dumbbell.
Complete one set of each of the following types of push ups: regular, decline, incline, raised left foot (if able), raised right foot (if able).
Things You'll Need
- Stair or weight bench
- Dumbbell between 3 and 15 pounds
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