6 exercises to get the perfect summer body

Summer is already at the doorstep, its time to shed off the layers and shine in your skin. Lets just not only wish for the perfect summer body but also achieve it. A fit and beautiful body doesn’t only uplift your confidence but also your health and mood. Though, it is something we should be working to achieve not only in the summer but throughout the year, summer is the time to flaunt your hard earned trait. Also it is the time to shed those extra kilos with ease.

Summer has begun but the vacation is yet to start. Now is the time to work for all those perfect selfies. Along with keeping a check on your diet, here are some exercises that can get you the perfect summer body;

  • Plyo Jacks: Plyo jacks, or plyometric jumping jacks, are another option for getting the heart rate up and challenging the body in a whole new way. Plyo jacks are like very slow jumping jacks. You jump out, just as you would in a jumping jack, but slow things down and add a deep squat. When you jump your feet back together, you land in another deep squat to challenge your hips, glutes thighs and, of course, your heart rate.
  1. Begin with feet together and lower into a squat, bringing the arms in front of you.
  2. Jump the feet out, landing in a squat and circling the arms up and over the head.
  3. Jump up once again, bringing the feet together and circling the arms back down.
  4. Add this move at the end of your regular cardio workout for an added boost, or do it a few times during your workout whenever you want to add intensity or mix things up.
  • Mountain Climbers: These are an advanced, high intensity exercise that will get your heart rate up and add intensity to your workouts. This move will also build leg endurance and help you work on agility as well, making it a great overall exercise. If you’ve never tried this move, take your time and ease into it with slow reps. If you feel discomfort or pain, avoid this exercise.
  1. Begin in a pushup position on the hands and toes.
  2. Bring the right knee in towards the chest, resting the foot on the floor.
  3. Jump up and switch feet in the air, bringing the left foot in and the right foot back.
  4. Continue alternating the feet as fast as you safely can for 30-60 seconds.
  5. Add this move at the end of your regular cardio workout for an added boost, or do it a few times during your workout whenever you want to add intensity or mix things up.
  6. To modify, rest your hands on a step, platform or BOSU Balance Trainer (dome side down).
  • Frog Crunches: These target the abdominal wall and help to tone and strengthen your core. This exercise also improves your balance and posture, trims down your waist and increases your muscle strength and power.
  1. Lie down on the mat with your back flat, your hands supporting your head and lift up your legs to a 45 degree angle.
  2. Lift your shoulders and bend your knees, bringing them toward your elbows.
  3. Lower your torso back to the mat, extend your legs and return to the initial position.
  4. Repeat and do 2-3 sets of 15.
  • Side Plank Crunches: Combine your standard crunches with side plank into one move that will challenge your balance, tone up your waist, and strengthen your core. Start incorporating this move into your regular workout routine to say goodbye to pesky love handles and hello to toned-up sides and a chiseled tummy.
  1. Begin in a side elbow plank with your left elbow down and your right hand behind your head.
  2. Keeping your torso stable and your waist lifted, bring your right leg up toward your shoulder to lightly tap your right elbow.
  3. Lengthen your right leg back to the starting position to complete one rep.
  4. Do 10 reps on each side to complete a set. Do three complete sets.
  • Close Grip Lat Pulldown: The close-grip font lat pulldown is a classic bodybuilder exercise use to target the back muscles, specifically the lower lats.1. Start off sitting down at a pull-down machine and place your knees underneath the padding on the machine.
    2. Grab onto the bar with a close overhand grip and pull the bar down straight until it is even with your upper chest.
    3. Once in the final position hold for a count while squeezing the lat muscles and then slowly return back to the starting position.
  • Chin-Up: A chin-up is a weight training exercise that primarily targets the latissimus dorsi muscles in the upper back, as well as the biceps muscles in the arms. It’s very similar to a pull-up, with the exception of hand position: in a chin-up, the palms face the body, while pull-ups are performed with the hands facing away. The chin-up is a notoriously difficult move, but it’s certainly possible to master with training and effort.
  1. Put your hands on the bar with your palms facing your body.Whereas a pull-up would begin with your palms facing away, a chin-up begins with your palms facing your body. Grip the bar comfortably but firmly, with your hands spaced a few inches apart. The proper chin-up grip has the hands spaced close together. A pull-up requires that the hands be spaced further apart.
  2. Raise your body until your chin is above the bar.Use your upper arm strength to lift your body toward the bar, stopping when your chin is above the bar. Your elbows will be fully bent. Bend your knees or cross your feet to distribute your weight more evenly.
  3. Lower yourself back down.Using a slow, controlled motion, lower yourself until your arms are straight. This is the complete range of motion for a chin-up.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s