Summer is just around the corner and if you procrastinated in early spring to get into shape because it still felt like winter, don’t worry; there is time to get those few extra pounds off before June 20. Use these 5 easy exercises to get your whole body fit for summer.
Push-ups — This basic movement is a favorite of the military. The trick to doing a good push-up is getting your chest to hit the ground. But if you are having trouble with the full movement of a push-up, there is no shame using your knees to help increase repetitions. The more you do the easier they become. This exercise works major muscle groups including the chest, back and core stomach. So push up on that bench, chair, ground, table, anything that will allow you to push your body up in the air using your arms.
Squats — You can do this exercise anywhere. Begin by raising your arms straight up in front of you palms down. Sit down in a squatting position until your knees are bent at a 90-degree angle, hold for two seconds, and then return to the standing position. Repeat 10 times. This exercise works three major muscle groups; the legs, back, and shoulders. As you get stronger you can put weights in your hands for added resistance on your shoulders.
Lunges — The lunge is the perfect compliment to the squat and its special purpose is to work the hamstrings, or backs of the legs. These are where tight buns come from. Perform the lunge by simply taking extra-long steps and touching one knee to the ground on each step. If you hold that movement when the knee is almost touching the ground you can burn extra calories by utilizing the plyometric philosophy, similar to pilates or Bikram yoga, and you can really feel the burn when you do a lunge this way.
Pull-ups – Pull-ups are another favorite of the military and what some consider the holy grail of all workout movements; they work the chest, shoulders, back and core along with an anaerobic element of the cardiovascular system. The pull-up is simple and you shouldn’t be afraid of cheating, like using a chair to jump off of when pulling your chin above the pull-up bar. Like the push-up, the more you do the stronger you’ll get. Do pull-ups everyday for a strong, in-shape physique.
Waist twists — The final exercise for your summer body routine is the waist twist, which works the obliques and midsection. Place your hands on your hips and rotate 90 degrees both left and right. Make it your goal to twist so that you are able to see directly behind you. As you become more flexible, this exercise will stretch your midsection and lower back with each twist. Again this is a movement that requires a lot repetition, so shoot for 100 twists and increase from there.
All of these exercises can be performed inside your house or garage, at the gym or a park, so don’t let procrastination get the best of you this summer. Instead, try this workout to get your body fit for summer.
avakiancm@imail.losrios.edu
