Getting a Summer Body with Five Simple Exercises

Maintaining a good physical tonus during the summer is a challenge for many of us. First of all, summer means holidays, travelling and more free time. Therefore, culinary temptations can easily spoil all your hard work for the perfect summer body. A cold, refreshing ice cream or a bag of chips after a day at the beach…isn’t that what we do when we see some sunshine?

Well, no one will blame you if you indulge yourself with such treats. However, maintaining the perfect summer body is not that hard if you choose to burn those calories away with exercise. The huge advantage of summer is the wonderful weather, which allows you to exercise outdoors. Swimming, jogging or cycling are some of the most popular summer sports, so don’t hesitate to include them in your schedule, especially if you are on holidays. These sports are fun, keep you fit and can be practiced along with the entire family or friends.

However, some prefer to work on certain body areas, such as abs, thighs, bottom or arms? Why? The answer is very simple: during the summer we expose our bodies at the beach and we all know the sunlight can be cruel when it comes to highlighting problem areas. Therefore, we will suggest you five efficient exercises for this summer. The best part is that they don’t take more than a few minutes and you can practice in the intimacy of your hotel room, at home, on the beach, at the pool or in the park.

1. Abs

If you want to work your rectus abdominals area and the obliques (also known as the famous ‘six pack’ and the waist area), the most affective exercise according to the American Council on Exercise is the Bicycle.

-       Start by lying face up on the floor and by placing hands behind the head.

-       Slowly bring the knees in to the chest and lift the shoulder blades off the floor. Don’t pull the neck; use just the force of the abs.

-       Rotate to the right, bringing the left elbow towards the right knee while you straighten the opposite leg.

-       Switch sides

-       Repeat this ‘pedaling’ motion for 12 times. Three sets are enough to maintain your abdominal muscles.

2. Thighs

Thick thighs are a very common problem for many women, but also for men. Therefore, we thought to include a couple of exercises that you can use for slimmer things.

Our first suggestion is a Pilates exercise: the Kick-Kicks with pulse.

-       Lay on your side, head supported by the hand. Bring your feet slightly forward, as to make a 45 degrees angle with the upper body. Place the right hand in front of the chest and apply pressure.

-       Start by lifting the top leg into the air, the move it forward and kick twice in the air.

-       Swing the leg back and kick twice again.

-       Repeat the kick move 10 – 12 times, and then switch to the other leg.

3. Legs

The second exercise for thighs targets the inner thighs. Sumo squats are very effective for reducing the fat on the inner things. In addition, they also work on the bottom muscles. You can do this exercise with a dumbbell.

-       Stand with the feet in a wide stance. Toes should be oriented towards the exterior of the thigh. Hold the dumbbell with arms fully extended, between your legs. Grip the dumbbell on the inside of one weighted end. Keep it in vertical position.

-       Start lowering down by bending the knees.

-       Stop when the thighs are parallel to the floor, like in a seated position.

-       Stand up slowly and repeat 10 -12 times.

4. Buttocks

If you are aiming for the bottom area, lunges are the ideal choice of exercise. They work many muscles at the same time. If you opt for front lunges, you can work the glutes and the hamstring. The back leg lunges are great for quads and calves. Try to alternate lunges for optimum results (side to side, static, sliding lunges).

5. Triceps

The triceps area is a favorite destination for fat. Therefore, you can tone this area with a very simple exercise: Triceps push-ups.

-       Stand on your knees and hands.

-       Walk hands forward and extend the hips until the entire body forms a straight line from head to knees.

-       Bend the elbows back but keep them close to the body and lower the chest towards the floor. Keep going for as long as you feel comfortably. Hold the position then press back up.

-       Repeat 10-12 times.

Any of the above exercises can be easily used at home or while you are enjoying your vacation. Remember: staying fit during the summer doesn’t have to be a chore! Maintain your excellent tonus and summer body by blending fun and exercising!