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10 exercises to get you beach body ready
Get your body in shape for beach weather now with these tips!
By Jennifer Weatherhead
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6. Slim your hips! Ab Curl with Ball Between Legs -- Sculpts the abs, inner thighs and hip flexors.
Lie face up on a mat with legs bent squeezing a small stability ball between the knees. Place the hands at the temples. Contracting the abdomen, curl the head and shoulders off the ground as you raise the legs off the ground in toward the upper body. Then release keeping the legs a few inches above the ground. Breathe out as you curl, and breathe in as you release. Repeat this movement 30 times, rest and repeat.
7. Sculpt your legs and butt! Lying Hip Raises -- Sculpts the glutes and hamstrings.
Lie face up on a mat with knees bent and hips, knees and feet parallel. Contract the glutes and hamstrings to raise the hips off the mat in line with the body and then lower keeping hips one-inch off the ground. Breathe out as you raise the hips up and in as you lower. Do 15 repetitions, then rest and repeat.
8. Target your core muscles! Plank -- Sculpts the full body with an emphasis on the core.
Begin on all fours on a mat. Then move into the plank position by resting on the forearms and extending the legs out to balance on the balls of the feet so that the entire body is parallel with the ground. Breathe in and out slowly and concentrate on keeping the abdominal muscles contracted. Work up to holding the position for one minute, rest and repeat.
9. Get a sexy back! Seated Row -- Sculpts the muscles of the back.
Using a resistance band, sit upright on a mat with legs stretched and flexed. Holding the resistance band with both hands, wrap it around the bottoms of the feet. Adjust the tension accordingly and proceed to contract the muscles of the middle back to draw the hands in toward the chest. Keep the elbows in close to the body, the chest open and the head lifted slightly. Pretend you are squeezing a pencil in between the shoulder blades. Then release slowly with continued resistance. Breathe out as you draw the hands in toward the chest and out as you release them away. Perform 15 repetitions, rest and repeat.
10. Sculpt your thighs! Side Hip Raises -- Sculpts the thighs and core.
Lie on the side of the body on a mat, propped up on the forearm with legs bent. Raise the hips of the ground while simultaneously lifting the top leg. Keep the abdominal muscles contracted and the legs parallel with one another. Then lower slightly to one inch off the ground. Breathe out as you raise the hips up and breathe in as you lower back to the mat. Repeat this movement 15 times on each side.
Learn more about how to get the ultimate beach body and about the Beach Body Boot Camp by going to www.beachbody.ca
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