Health & Fitness
10 ways to score a beach body
Get the body you want this summer with the top exercises and easy nutrition tips that will transform you.
by : Noah Lehava- Jun 4th, 2014
This summer, instead of hiding under your over-sized kaftan, step out on the sand with your Gisele Bundchen abs – it’s all about goals, ladies. To make sure you look and feel your best while in your LBB (little black bikini), we enlisted the help of Equinox’s fitness manager and nutrition specialist Stephen Salzmann to show us what it takes to get bikini-ready. With some total-body exercises that are designed to do the most work in the shortest amount of time and super simple nutrition tips, you’ll transform your body.
BEACH BODY MOVE #1: KETTLE BELL SWING
Why you need it: This move is the ultimate glute shaper. It develops strength and power, boosting your muscle activation and amping up your metabolism.
How to do it: Stand with your feet slightly wider than your shoulders and clench your hands on the handle of the kettle bell with slightly loose fists (make sure your hands are touching). Staying parallel to the floor, hold your arms in front of you, locking your elbows and pulling your shoulders down away from your ears. You should feel some tightness under your armpits (these are your lats) but this sensation is crucial to the swing.
Next, tighten your abs by locking your ribcage to your pelvis and squeeze your glutes as tightly as you can. In this motion, your body should form a straight line from your shoulders through your hips and down to you feet.
BEACH BODY MOVE #2: RENEGADE ROW WITH PUSHUP
Why it works: It engages your core and entire upper body, shaping shoulders and stubborn triceps.
How to do it: Place two dumbbells on the floor about shoulder width apart. Position yourself as though you’re doing a pushup and use the handles of the dumbbells to support your upper body. Push one dumbbell into the floor and row the other dumbbell, retracting the shoulder blade of the working side as you flex the elbow and pull it to your side. Lower the dumbbell to the floor and repeat the dumbbell row in the opposite hand.
Do a pushup once you have rowed each side. Repeat for several reps.
Three more moves that will get you beach ready on the next page…
BEACH BODY MOVE #3: DUMBBELL SQUAT AND PRESS
Why you need it: "This dual-movement exercise engages the entire lower body and shapes your shoulders with the overhead press."
How to do it: "Stand with your feet hip-width apart. Hold the dumbbells with your arms bent at a 90-degree angle in front of you with your palms facing each other. Lower into a squat by bending at your hips and knees until your thighs are parallel to the floor. As you stand up, press the weights above your head. Bring them back down to the starting position and repeat for a few reps."
BEACH BODY MOVE #4: DUMBBELL BENT OVER ROW
Why you need it: "Activates the entire back while using your core and lower body."
How to do it: "Hold a dumbbell in each hand (palms facing your torso) and set up for your starting position by slightly bending your knees. Keep your back straight as you bend forward at your hips until you are almost parallel to the floor. Make sure to keep your head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor.
Keep your torso stationary, breathe out and lift the dumbbells to your side (tuck your elbows close to the body). You shouldn’t be exerting much energy here, just enough to hold the weights. Now that you’re at the top contracted position, squeeze the back muscles and hold for a second. As you inhale, slowly lower the weights to the starting position."
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BEACH BODY MOVE #5: STABILITY BALL STIR THE POT
Why you need it: "This is one of the ultimate core exercises. It works your abs, lower back, and obliques in all planes of movement. "
How to do it: "On a stability ball, position yourself into a proper plank position – braced abs, glutes tight, you know the drill. From there, you’ll simply move your forearms in a circular motion maintaining a rock solid position the entire time. There should be as little movement in your spine, hips and pelvis as possible."
Your nutrition is just as important as your exercises. Read on the next page for 5 eating tricks to get you toned…
Beach body health tip #1: Eat Slowly
“Take about 15-20 minutes to eat your meals and stop eating when you are 80% full.” It takes your brain time to receive the “I’m full” signals from your stomach, so take your time.
Beach body health tip #1: Eat protein with every meal
“Incorporate a palm-sized portion of lean protein into your meals.”
Beach body health tip #1: Veggies with every meal
“Make sure to eat 1-2 fist sized portions of veggies with every meal”. Veggies are loaded with essential vitamins. They are low calorie, high fiber and give you tons of energy.
Beach body health tip #1: Where are the carbs?
“Only eat carbs if you have just worked out. A fist-sized portion should be the ideal amount. If you haven’t worked out, double up your veggie intake.”
Beach body health tip #1: Eat good fats
“It’s important to eat healthy fats from various foods. Focus on whole foods like eggs, meat, fish, olives, and nuts and make sure to incorporate good fat into every meal.”
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