Driving to the gym, working out for an hour and then driving home is not always an option, especially when life gets busy, you need a workout that you can do anywhere.
However, you can still get that perfect summer body even without a gym membership! There are a lot of exercises you can do at home, in your backyard, at the beach or a local park.
Not only will you be able to easily incorporate them into your daily routine, but you will also save money and get some fresh air as well. Therefore, forget about the stuffy and dark gym and check out these simple exercises that do not require any expensive equipment.
1. Knee tucks for a perfect summer body
Getting great-looking abs doesn’t require fancy gym equipment, only a park bench. Place your hands on it so that your palms are directly below your shoulders. Take a step back so that you are in a straight line from head to ankles. Then pull your left knee forward into a tuck, pause for a second and step back with your left foot.
Complete the move on your right foot and continue alternating legs for 40 reps. While performing the exercise allow your lower back to round upward slightly. If you want to reach your perfect summer body goals even faster, consider using technology to your advantage. For example, Flex Belt strengthens and tones the muscles through electrical stimulation, and you can wear it under your clothes while shopping or working at the office.
2. Reverse lunges for sculptured thighs
In order to strengthen your thighs and hips, try this simple exercise.
Stand up with your feet hip-width apart and then take a long step back. Your knee should make a 90-degree angle at the bottom. When it reaches the ground pull yourself up with your forward leg and then repeat the exercise with the other leg. If you want to challenge yourself more, hold a dumbbell (or a large water jug) in each hand or perform the exercise on a sandy beach for an added balance challenge.
See how many reverse lunges you can do in 60 seconds and then try to beat those numbers next time you work out.
3. Lateral split squats for strong legs
This exercise is more effective than regular squats since it helps you build more strength in each leg. So, start with a wide stance and then sit back into one hip while pushing that knee out. Then repeat on the other side. Again, if you want to make things harder, you can hold dumbbells while doing squats.
4. Pushups for a hot bikini body
Now it is time to work your chest, shoulders, arms, and abs. Make sure you do this exercise properly or it won’t have any effect!
In the proper pushup position your hands should be shoulder-width apart and your lower back perfectly flat. Without letting your hips sag, lower yourself while keeping your elbows close to your body, and then push back up to the starting position.
Include this exercise into your daily workout routine and you will have a hot bikini body in no time!
5. Plank for a strong core
There aren’t many exercises that are as effective at building your core as planking exercises. They help you build shoulder muscles, tone your arms muscles, sculpt your waistline, engage your back and glutes, and improve your posture.
Plank does all of that and it doesn’t require a single piece of equipment!
In order to do a proper plank, lie facedown with legs extended, and elbows bent and placed directly under shoulders. Keep in mind that your feet should be hip-width apart while you are in a plank position. With your forearms on the ground, tuck your toes to lift your body until it is in a straight line from head to heel.
Try to hold this position for 60 seconds, or as long as you can.
6. Hip bridges for a sexy backside
If you want your backside to look amazing in your swimsuit, be sure to incorporate hip bridges into your workout routine.
Lie on the ground, bend your knees with your feet flat on the floor and then squeeze your glutes to push your hips up. Repeat 10 times and make sure you do not use your lower back to pull yourself up.
This exercise will help you strengthen your glutes and even release lower-back tension.
7. Cardio for weight loss and fast results
While strength training is very important, cardio exercises keep your circulatory system working optimally, help you lose weight faster, and show results sooner.
Whether you decide to run on the beach, cycle around your neighborhood, or jump rope in your backyard, be sure to include 150 minutes of moderate-to-intense cardio into your weekly schedule.
8. Healthy foods for a perfect summer body
If you want to have that perfect summer body you always dreamed of, you need to skip the sugar-spiked drinks and processed foods, lower your alcohol intake and stick to mostly whole, unprocessed foods, fruits, vegetables, foods high in soluble fiber such as avocados, sweet potatoes, and broccoli as well as drink plenty of water during the day.
So you see, getting that dream body is possible even without spending hours at the gym every day. Is there anything you would add to this list? Leave a comment and let us know what exercises you found extremely effective.
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