Cool tips for women to get into shape for Summer without having to be bogged down in the gym.
If you’re like many busy women, you’ve always had bathing suit season in the back of your mind; even at Christmas when you shamelessly let loose on that pan of brownies and holiday treats. However, it has arrived again—beachwear season.
If you’re not ready to pop into that suit and need a quick plan to shed some pounds and tone those not so tight spots, here are a few tips that you can do almost anytime and anywhere (although the privacy of your own home or yard is probably most appropriate)…
Beach Bum
Many women agonize about two places in particular before hopping into a swimsuit for the first time during the year; their stomachs and their butts. While there are some great bathing suit designs that provide clever skirts to hide the bottom, it’s much more fun to wear a real suit, isn’t it?
Too get a tight beach butt in no time, consider a variety of leg lifts. What’s great about these exercises is that you can do them anywhere; while you’re laying on the bed before sleeping, watching television, or taking a stretching break from regular exercise. One of the best exercises is to lay on your side with your legs held out and slowly lift one leg; counting to 7 as you raise it up, and 7 again as you let it down. Repeat this on the other side. If you can manage these 2 times per day (preferably morning and evening) for 10 rounds (less if you feel the burn a little too much) you’ll be amazed at how quickly your butt tones up and your thighs take on a nicer, firmer shape.
Another tip: if you live in a house with stairs, consider warming up for the floor exercises by carefully running and then down the stairs, emphasizing a springing motion, rather than a flat-footed, walking motion. This will get your heart rate up and do wonders for your backside in 4 weeks.
Beach Belly
Who says you’re stuck with boring old sit ups to get a toned belly in four weeks? Consider this: while already on the floor for your leg exercises, lay flat on your back for a few moments. Take a second to put your arms above your head and reach while stretching your feet out. This will provide a nice casual stretch that loosens up your abs to reduce that awful belly pain of too much ab work later.
On your back, put your feet firmly together and again, using the 7 count, slowly lift your legs up together, making mental notes to only use your abdominal muscles to do so. Once you’ve hit 7 on the way up, hold that position up (it would be where your knees were if you were standing) and then count down from 7 on your way down. Repeat this 5-10 times (depending on your strength level) and within 4 weeks, you’ll see a dramatic improvement in your belly tone.
Finish off this series with stretches that emphasize your sides/lovehandles and prepare do this at least 2 times per day—4 maximum.
Beach Thighs
Although it’s not the most pleasant exercise and often is not most women’s favorite, I’ve found that variations on traditional squats are the best way to quickly results from thigh-concentrated exercises. If you want a beach ready body in 4 weeks, these are the quickest path to sure success, although take it easy at first as these may feel okay when you start out, they tend to cause a “creeping” ache that might not hit you until the next day. Don’t get discouraged if you need to take a day off…
Lines and positioning are important elements when doing squats. Stand with your feet at hip-width apart, toes pointing directly forward. Put your arms straight out (it does not matter if you put your fingers together or cup them into fists) and slowly, using 5 counts, make the motion of sitting down in a low chair. You’re not going to want to sit too deep—just enough that you feel the sensation of muscles in the backs and sides of your legs being pulled.
If you continue with these doing 10-30 counts (again, the counts are based on how you feel) twice a day (no more, or you’ll hate yourself the next day if you’re not used to these types of exercises) you’ll see a dramatic improvement in four weeks not only in the overall tone of your thighs, but in your hips and butt as well.
Okay ladies, you’ve got four weeks! To keep yourself inspired, be brave and take some “before” pictures in the suit you hope to wear. After your four weeks are up and you’ve stuck to this regimen every day, marvel at the difference in tone in your after pictures.
