10 Exercises To Get Rid Of (Or Avoid) The Freshman 15

Freshman year is over and you find yourself 10 to 15 pounds heavier. Everybody warned you about it, you even joked about it when you were about to eat that vanilla sundae topped with Oreos from the dessert table at the cafeteria. Summer is here and it is time to wear that bikini with pride because you’ve just realized: the damage is done. Just like you, I found myself in “the freshman 15” position two months ago at the end of my freshmen year. Let’s be real; that pasta bar was amazing, those desserts were to die for, and let’s just say that cocktails are expensive and as a result…we get a beer belly.

I am currently on a path to reaching a new potential, thriving to become healthier and happier with my body. There is no such thing as a bikini body, but the truth is that we want to look and feel our best. These 10 exercises helped me loose weight, but most importantly, they helped me aspire to a healthier lifestyle which is what ultimately prevents the gain in the first place. I am not 100% where I want to be, but I know that I will get there. Here are the 10 exercises to help you reach your full potential and make you feel your best!

1. Just some quick cardio.

Great News! You no longer have to run for an hour on a treadmill; it is both boring and ineffective. If you are trying to burn fat, experts say that incorporating short burst of high intensity cardio can lead to an increase in calorie burn. Start by giving it your all in short periods and then rest your body for a few minutes. This will increase calorie burn even when you are walking after that all-out work.

2. Your worst enemy: burpees.

This workout is not the easiest, but it is very effective. Not only does it burn a lot of calories, but it also works your entire body from head to toe. Start from push up position and then tuck your feet under your chest and jump up into the air, hands reaching up. Return your hands to the ground, feet tucked under your chest, and swiftly pop your feet back so you are again in push up position. Now repeat. Try 3 sets of 15 reps, don’t be afraid to step it up as you start feeling more comfortable.

3. One minute planks…and they said time flies!

Whoever said time flies has never completed a one minute plank. Those 60 seconds may feel the longest but it is one of the most effective exercises. Put your elbows aligned with the rest of your body and try contracting all your muscles.

4. Lying leg raises; they’re harder than you think.

Although it may look easy, this lower ab workout will make you sweat. The key is to have your legs as close to the ground as possible without touching it. Try 3 sets of 20 reps in a slow and controlled manner.

5. Russian twists to get that itty, bitty waist.

This exercise targets your obliques by giving you a smaller waist and toned V-lines. Try doing this move repeatedly for 60 seconds three times…and tack on some weights (or heavier weights) as you get better.

6. Work your booty with single leg glute bridges.

You may be aware of hip raises, but this move is going up a level by adding intensity. Facing upwards with one leg bent and the other stretched in the air; move your hips upwards and slowly come back to resting position. After a few tries you will be feeling the burn in your glutes and legs. Do 3 sets of 30 reps.

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7. Wall sits…how long can you last?

This is the legs and glutes version of the plank, and this exercise is pretty much self-explanatory. Rest your back in the wall and sit as low as possible for 45 seconds then repeat this 3 times.

8. Backward lunges for perfect backside.

This variation will bring you one step closer to that Kardashian booty! Start by standing with your feet together, take a step back and lower your knee to the ground. Try keeping a straight line with your body as you alternate legs. Repeat 3 times with 20 reps.

9. A little extra cardio with jump squats.

You are almost there! Try doing this intense version of squats by adding a jump to it. Not only will this work your lower body but it will also help with fat burn. Do 3 sets of 20 reps.

10. Stretch it out!

One of the most important parts after a workout is stretching. You want to make sure that your body doesn’t tense up and cools off slowly. Doing this will avoid injuries and soreness the next day (or at least minimize it).