There’s no other exercise that empowers you as much as the chin up. Especially if you had dismissed the exercise after hearing silly rumors that girls can’t do them.
A part of healthy living is pushing yourself past those points that you believed you couldn’t do and elevating your self -esteem to a whole new level. The chin up is the best exercise for this.
Not only are chin ups amazing for your self-esteem but they’re also one of the quickest, most effective ways to exercise your entire upper body.
Chin ups are a compound exercise that tones many muscles all at once. They sculpt your back including your lattisimus dorsi, which creates an upper body V that makes your waist look smaller.
It also tightens your tummy as the internal and external abs contract to prevent you from swinging and help pull you up. Lastly, you tighten and tone your arms as they help lift and lower you.
The best part is you can learn to do a chin up in just 2 minutes or less. As long as you stay consistent you’ll be doing your first chin up in no time at all!
But before you learn how, let’s debunk those pesky rumours about girls and chin ups:
Women Have Weaker Upper Body Strength:
It may be true that women may have less upper body strength. This is because women carry less lean muscle mass in the upper portion of the body compared to men. The thing is, women on average weigh less too. We therefore lift less weight with less upper body strength. This averages out, giving us every possibility of doing a chin up.
point: Even if we do have less upper body strength, we’re lifting less weight on average. Making the chin up a possible achievement!
Heavier lower halves weigh Women down:
Women tend to carry their weight on their lower halves, it’s our biology, but that doesn’t make the chin up impossible. For some that feel bottom heavy, it may take a bit longer to master the move until you gain the strength and master the movement.
If you feel your lower body may be weighing you down try lifting your knees up. Our centre of gravity is not one set point that remains constant. It shifts depending on your length, and where your weight lies. By lifting your knees, you shift your centre of gravity higher and it helps you compensate. This makes the exercise easier until you’ve mastered the move. It works your lower abs too.
For this exercise you can take it outside and use monkey bars. You can also purchase a pull up bar and use a chair for the assisted portion.
I have an unfinished basement where I’ve placed my pull up bar. It’s hidden away in a part of the house not seen by guests as to not become an eye sore. Personally I think everyone should own a pull up bar. They’re inexpensive (approximately $35 dollars) and they make for an amazing upper body workout.
Stick with each level until you can do it easily, then move on. Do it at least 3 times a week.
Begin with Assisted:
- Place your hands shoulder width apart, palms face in
- Step both feet on a chair (if you’re using outdoor monkey bars, keep your feet on the platform)
- Use your legs to help lift you up. Push with your heel and straighten your legs as you bend your arms up.
- Do 12, rest 1 minute and then do it again.
Take one leg off:
- Place your hands shoulder width apart, palms face in
- Step both feet on a chair (if you’re using outdoor monkey bars, keep your feet on the platform)
- Take your right leg off and let it hang. It should remain in alignment with your body
- Your leg on the chair can help lift you up
- Do 6 repetitions on one leg, then switch and do 6 repetitions on the other leg.
- Keep the exercise fluid. Try not to stop when you switch legs
- Rest 1 minute and then do it again.
Lift at top and lower completely:
- Place your hands shoulder width apart, palms face in
- Step both feet on a chair (if you’re using outdoor monkey bars, keep your feet on the platform)
- Take your right leg off and let it hang. It should remain in alignment with your body
- The leg on the chair can help lift you up
- At the top of the chin up with your arms fully bent lift the leg off of the chair.
- Hold for 2 seconds then lower down slowly
- Do 6 repetitions on one leg, then switch 6 repetitions on the other leg.
- Keep the exercise fluid. Try not to stop when you switch legs
- Rest 1 minute and then do it again.
Final phase Chin up:
- At the end of this place both feet on the ground and try doing one full chin up.
- Just do 1 chin up then wait 1 minute and do another.
- Each week take off 10 seconds from your time until finally you’re doing 2 chin ups.
- Then do 2 chin ups, wait 1 minute and add one chin up. Reduce the time by 10 seconds each week
- This can go on forever as you continue to add more and more chin ups to your routine!
Did you find this exercise transition helpful?