Summer is quickly approaching, which means that it is time to shed the winter weight that you have been slowly gaining while simultaneously covering up with baggy sweaters and layers. When it comes to working out, it is important to switch it up. The moment a workout feels effortless, it is time to up the ante and add more weight/length/resistance. If you want to maximize your workouts to get ready for the upcoming months, try these out. This is the best bikini body workout you can do at home.
Before you start with any of the workouts below, make sure to get your heart rate going. Before lifting or engaging your muscles directly, you need to loosen them to avoid harming your muscles, joints, and tendons. Try to get in around 10 minutes on the treadmill, arc trainer, or elliptical prior to starting.
Mountain Climbers are a great workout for targeting your abs, shoulders, and legs while still doing cardio. To do this exercise, start in a plank position with your arms at shoulder length apart and your hands directly under your shoulders. While rotating legs, bring each knee to your chest and back. Increase your reps based on your skill level.
There are many different types of squats you can do that will help you get in shape and toned for summer. Your legs burn calories the most, so engaging in this type of exercise is imperative. If you are not in shape at all, start off with regular squats. Make sure you keep your back straight, and your neck and shoulders up. When you are squatting, keep your knees in line with your feet, not over them. If you are looking for a more advanced squat, try kettlebell swings or jumping squats.
Planks are great for your core. The key to optimizing this workout is to make sure that you are doing it correctly. Otherwise, you will not feel a thing. The best and most satisfying thing for me is the next day soreness. Make sure when you are in plank position that your back is not too high, and not too low. If your lower back is hurting then you are doing it wrong. Additionally, if your shoulders are hurting you are also not positioned right. The name of this exercise is “plank” and a plank of wood is flat. Make your back flat. You can do variations of the traditional plank such as plank rocks, side planks, and up-down planks. Start by holding for 30-second intervals, and when that becomes too easy try minute long intervals.
Ah, the exercise we all love to hate. This is your best bet for a full body exercise. They are incredibly effective in mixing cardio with toning. Start with your feet shoulder-width apart and lower into a squat. Straighten your legs and place your hands on the ground in plank position. Do a push-up, and follow it with a plyometric jump.
Aside from looking like you’re humping the air, glute bridges are a good workout for your glutes and hamstrings. You can also try single leg glute bridges to make it a little bit more difficult. Lie on your back with your knees bent, arms at your sides, and then lift your hips off of the ground to the ceiling so that you are creating a straight line. Hold it for a few seconds before coming down. You can also try it with one leg straight.
Kneeling leg lifts kick your butt, literally. While on all fours, lift one leg at a time backward at a 90-degree angle. Make sure that your heel is facing the ceiling and your back is kept straight. Activate your glutes and squeeze as opposed to just relying on the momentum of kicking your leg.
Pick three of these exercises each day, making sure to switch them up and not repeat the same one every day. Cater your reps to whatever feels comfortable but not complacent. If you don’t feel sore the next day, you did not push yourself hard enough.
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