It is never too late to have that physique you’ve always dreamed of. Have a beach-ready body the whole year round with these simple exercises:
WALKING. Walking puts all the abdominal muscles at work. While walking, don’t forget to swing your arms, contract your mid-section, and maintain a brisk pace. To achieve the aerobic effect, walk at least 30 minutes each time and don’t forget to drink plenty of water. Taking a 15-minute walk after each meal burns a quick 100 calories.
JOGGING. When jogging, make sure to wear the appropriate running shoes as your feet will hurt if you wear the wrong ones. You shoes should enable mobility. Opt for function over style. Do a series of stretching exercises to keep the muscles limber and flexible for jogging. While jogging, remember to keep your body relaxed and breathe through your nose and not from your mouth. Jog 30 minutes to an hour for beginners.
RUNNING. The same with jogging, don’t forget to wear the proper footwear. Do the same series of stretches and keep the body relaxed the whole time. Calculate the amount of calories you’ve burnt after running here. Run 30 minutes to an hour three times a week.
CRUNCHES. Lie flat on your back with your feet flat on the floor. Place your hands lightly on either side of your head, keeping your elbows in. Push your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Repeat the process for 30 seconds, four times with a ten second rest in between.
PLANKS. Start by getting into a press up position. Bend your elbows and rest your weight onto your forearms and not on your hands. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Hold this position for 30 seconds.
OBLIQUE TWISTS. Sit on the ground holding a dumbbell on both ends. Lean back about 30 degrees while using your abs to stabilize. Take the dumbbell and twist from side to side. If you’re up for a challenge, raise your toes off the ground. Do this for 30 seconds.
LEG RAISE. Lie with your back flat on a bench and your legs extended in front of you off the end. Place your hands either under your glutes (an area on your hips) with your palms down—this will be your starting position. As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second. As you inhale, slowly lower your legs back down to the starting position. Repeat the process five to ten times.
PUSH-UPS. Lie on the floor face down and place your hands about 12 inches apart while holding your torso up at arms’ length. Next, lower yourself downward until your chest almost touches the floor as you inhale. Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed. If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.
Of course, these exercises will work well if combined with the proper diet. Getting fit is not easy but it is worth the hard work. With drive and discipline, you’ll be on your way to flaunting your body even after the summer.