Sprawl (video above) is one the best body weight exercise to lose fat and enhance fitness levels.

To understand how to perform this exercise correctly check out instructional video below – 

To understand how this exercise helps with fat loss check out detailed video below – 

Sprawl is one the best body weight exercise that can help you can do to lose body fat quickly.

Now the reason why Sprawl is an effective because it’s a full body exercise, and whenever you do full exercise you burn maximum amount of calories which is great for fat loss and weight loss.

It’s also a very effective exercise to enhance your cardio vascular endurance and performing few reps of this exercise can get you puffing and panting so let me tell you how to perform this exercise correctly .

How to perform this exercise correctly – .

* You start this exercise by keeping chest out,shoulders pulled back and feet shoulder width a part.

* Breathe in and bend down slowly till your both your palm touch the floor.

 * Place your palms firmly on the ground and move your legs back one by one till you form a push up position.

* From here reverse the moment and come back to the starting position.

Apart from losing body fat and enhancing endurance sprawl is also an effective exercise to strengthen core muscle as you are constantly getting into a plank position after every few seconds which is great exercise to strengthen you’re your abs, oblique’s and lower back muscles.

Important points to keep in mind while performing this exercise –

1) Whenever you are making transition from squat to push up position pls make sure that your palms are firmly places on the floor or else chances of wrist injury are high

2) Pls make sure that you perform a thorough warm up before you start this exercises, a good warm up ensure adequate blood supply to all your joint and muscles thereby reducing chances of injury all.

Overall it’s a brilliant exercise and if you can combine this exercise with a healthy eating pattern then you can get in shape in no time .


Raghav Pande is New Delhi (India) based Fitness Consultant

He is a Certified Fitness Trainer,Sports Nutritionist and the Winner of “You Tube Next Trainer”

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