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Why You Should Be Working out Like a Ping Pong Champion (and How to Do It)

Surprisingly, ping pong workouts might be just what you need to tighten and tone problem areas.

You may not think of playing ping pong (also known as table tennis) as exercise, but surprisingly a ping pong champion workout is perfect for tightening and toning. When you’re playing in a serious competitive ping pong game, you’ll work up a sweat in no time. That’s why adding a few simple ping pong-themed exercises to your regular routine will get you results.

Calories Burned

You can burn up to 200 calories per hour (or more) playing table tennis, depending on your size. In fact, says elite ping pong competitors using fancy footwork during games can burn up to 500 calories per match. So, consider champion ping pong workouts to switch up your normal routine, burn extra calories, and sculpt your body.

Side-to-Side Shuffle

Doing a side-to-side shuffle helps strengthen your leg and butt muscles — which is a huge advantage for ping pong champions, and an excellent way to sculpt your lower body. Simply squat down and shuffle to your right (to one side of the room) and touch the inside of your right ankle with your left hand. Then, shuffle to the left side of the room and touch the inside of your left ankle with your right hand. Repeat the exercise for at least a minute, or until your leg and butt muscles start to burn. Complete at least four sets of this exercise.

Squat Swings

To do this exercise, it’s helpful to have a ping-pong paddle, but it’s not required. Because champion ping pong competitors end up in squatting positions quite a bit during competitions, squat swings are beneficial. This exercise will tighten and tone problem areas in no time. Simply stand with your feet slightly wider than shoulder-width apart. Squat down, and on the way back up swing your paddle as if you’re swinging at a ping-pong ball. Complete another squat, and swing with your opposite arm on the way back up. Alternate swinging arms for each squat you perform, and complete at least four sets of 10 to 30 reps.


Add push-ups to your champion ping pong workout routine to strengthen your upper body (especially your swinging arm). If you can’t do regular push-ups, try pushups on your knees while keeping your back straight. Aim to complete at least four sets of 10 to 20 push-ups.

Squat Kicks

Squat kicks are another leg- and butt-strengthening exercise that’ll get you into competitive ping pong shape in no time. Simply squat down until your thighs are about parallel with the floor. On the way up from squatting position, kick out in front of your body with your right leg. Squat back down; then kick out with your left leg. Repeat the exercise until you’ve kicked with both your right and left legs 10 to 20 times, and complete at least four sets of this.


An excellent full-body exercise, burpees make the perfect addition to any ping-pong-themed sculpting workout. Jump up in the air; then quickly get into squat position, and finally a pushup position. From there, complete a pushup if you can (if not, simply hold a plank position for about a second) and quickly move your feet toward your body back into a squat position. Jump up in the air again, and repeat for one to two minutes. Complete at least four sets of this.

[Image via Getty]

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