It's summertime, and the living is easy—except
when you have to think about putting on an itsy-bitsy-teeny-weeny yellow
polka dot bikini! But don't worry, there’s still time to get in shape to
strut your stuff on the beach or the boardwalk!
These tried-and-tested exercises can give you quick results with just 10
minute focused workouts every other day. (If you're on a serious mission and
feeling really motivated, feel free to go for it every day!) And don’t
forget to mix up these moves with some cardio work, even if it’s a game of
soccer with the kids or a brisk walk to the park. Take advantage of the
extra quality time you're spending with the kids, family or friends this
summer—whether at home or on vacation—and put the fun things you do to
work to stay active. Every calorie counts!
And after a few weeks with these exercises, you can look your best in the
season’s latest teeny-weeny bikini fashions! Have fun in the sun—but don’t
forget the sunscreen!!
Dolphin Kicks
For this exercise you want to balance your weight on your forearms with your
elbows directly underneath your shoulders. Make sure to pull your shoulder
blades down towards the hips (away from your ears)—this will keep the
stress off your shoulders. Extend your hips and spine, pull in your abs
(this supports your torso) and bend your right knee slightly off the floor
for more support. First Inhale, and then as you exhale extend your left leg
straight out to hip height, contracting the glutes and hamstrings. Your hips
should be facing forward at all times. With a slight bend, return the left
leg to meet the opposite supporting leg.
Reps:
Repeat up to 20 repetitions, keeping the torso still, then switch to the
other side.
Muscle Focus:
Glutes, hamstrings, abs, and lats.
Super Butt Kicks
Lay down on your back, placing your arms down by your side. Lift your hips
off the floor in a bridge position. Your right knee should be bent with the
heel in line with your sit bone, and your left leg should be extended
straight up. As you inhale, lower your left leg to the floor. Be sure to
keep your hips still and maintain the bridge position. Exhale and bring the
leg back up to the start position
Reps:
Repeat up to 20 reps, then lower your left leg to the floor in the same bent
position as the right. Lower your butt to the floor, rest, and change over
to the other leg.
Muscle Focus:
Glutes, hamstrings, abs
Dead Bug
Lay down on your back with knees bent at a 45-degree angle. Head, neck and
shoulders should be off the floor and hands resting on your knees. On an
exhale, draw in your abs and simultaneously extend your left leg out and
your right hand over your head. Repeat this move, alternating your arms and
legs. Keep your eyes focused on your belly button at all times, and if you
start to feel tension in your neck, lower your head down to the floor. (This
will get easier as you build more strength in the abs.)
Reps:
Build up to 20 repetitions completed twice with a 30-second to 1-minute
break. Make sure not to sacrifice form.
Muscle Focus:
Abs
Side Plank Leg Lifts
Lay down on your side, balancing on your right hip and resting on your right
forearm. Your right elbow should be directly underneath your shoulder and
your knees bent and stacked on top of each other. While exhaling, contract
your abs, and lift your hips off the floor. At the same time, extend your
left arm and leg out to the side of your body, making sure to keep the knee
and toe facing forward.
Reps:
Try for 10-15 reps, then turn over onto your other side and repeat.
Muscle Focus:
Glutes, abs
Highly sought after fitness expert,
Tracey Mallett can help the
busiest women get into shape. Her Superbody Boot Camp: Burn It
and 3 in 1 Pregnancy System
exercise DVDs each feature different cardio workouts that hone in on
techniques that will strengthen and reshape your body’s major muscles – in
just 15 minutes per day.
|
|
