So, one good exercise that can be easily performed at home by anyone is the squat thrusts. In order to perform squat thrusts, you have to put your hands on the floor, shoulder width apart, with the legs stretched, just like in the normal push up position. From this position, you must bring both legs forward, underneath your torso, by bending the knees and thrusting forward. The third step is to return your legs to the original position with the same quick, powerful movements. (This version is not recommended for obese people since it puts too much stress on the knees.)

The exercise can be performed by bringing the right leg forward, in a position that resembles that of a runner at the start line. Then, thrust both legs simultaneously, the right leg going back and the left leg coming forward to replace the right one. And thrust again, bringing the right leg forward and pushing the left leg back. (This version is a lot easier to overweight people and can be performed by obese people.)

This exercise is meant to work out the glutes, the hamstrings and the quads, with some benefits for the triceps. Be careful not to trip and fall and make sure your hands are firmly keeping the whole body in the correct position. Perform some 15-20 reps every workout session and you’ll be showing some great legs to anyone who cares to look. Ladies are impressed by men with muscular legs and asses and you don’t need me to tell you how men feel about women with good-looking legs.

Remember that exercises must be helped by keeping a close eye on the food intake. Junk food, sodas and snacks have to go and fruits, vegetables and other nutritional and healthy foods must take their place. Taking some pills like HOODIA or PROACTOL really helps on that fat intake matters.

The best thing about the push ups is that this exercise not only works your triceps and pectorals, but also your back and abs, since those muscles are used to keep your body on a stable position.

Push ups are great because they can be performed anywhere. The basic push up is performed lying face down on the floor and then raising and lowering the body using just the arms (and keeping the body straight).

If you really want to put pressure on your shoulder and chest muscles you can try the press ups, which are the military or athletic version of the push ups. Press ups are performed with the back and legs straight and off the floor. If you are at home, you can put your feet on a low chair or armchair. If you’re in the park, you can use a bench to prop up your feet. Try not to raise your legs too high above the shoulder line, since that might make it easier to cause an injury to your shoulder.

Other variations include push ups performed using just the fingers at each hand, using the fist, using only one hand, clapping the hands (requires strong pushes that raise the body higher than usual), or pressing against a wall instead of using the floor (the closer your feet are from the wall, the easier the exercise). Take care not to injure yourself while performing some of the more exotic variations.

You can also vary the position of the hand on the floor as you can have them aligned with your shoulder, with the fingers pointing forward or to the outside or to the inside. There are too many variations that it will be easier to show on a video, which I plan doing in January, so don’t forget to come back.

If you’re an overweight person looking to get back into shape, you should not avoid push ups. This exercise can teach you something about carrying your own weight, and if it is too hard for you, you can start pressing against the wall…