Looking for that summer body? Here are some simple steps to help you out…
Step 1: Cardio
The key to a great body is cardiovascular exercise. This can be walking, jogging, running, cycling and swimming. The harder you work your body, the more calories will be burnt and your fat percentage will drop.
Suggestion: Find yourself a training partner, this will help keep you motivated and try to make it fun for both of you.
Step 2: Core
Any sort of cardio work will help improve your core, but if you want a toned stomach for summer here are some simple exercises to help you…
(Targets the upper part of your abs) The crunch is a simple movement, simply lie down on a padded surface and bend your knees. Slightly raise your shoulders off the floor and bring yourself up until your can feel your ab’s contract. I would suggest starting with 2 sets of this exercise with around about 10-12 repetition. Have a 30 second break in between sets.
- Leg Raises:
(Targets the lower part of your ab’s) The next exercise I want you to try is the ‘Leg Raise’. This is another simple movement but is very effective to strengthen up your core. Lie down on a flat surface and place your arms by your side. Slowly start to raise your legs up in the area till they are at a 90’ degree angle from your body then slowly bring them back down. Start with 2 sets of 10-12 reps.
- Oblique Heel Touches:
This exercise will be working on your oblique muscles. Once again lie on your back and bring your knees up towards you. Next you need to bring your shoulders up off the floor. Slide one of your arms down the side of your body to touch your heel. Come back up and now repeat it on the other side. Touching both heels will class as one repetition. Repeat this 10-12 times for 2 sets.
Step 3: Strength Exercises
- Leg Exercises:
(2 sets, 10-12 reps)
Squats – this can be done with either body weight or a barbell. Place your feet shoulder width apart and slowly lower yourself down like you are sitting on a chair. Make sure you keep your chin up and back straight. Bring yourself down as low as possible then raise back up to the top. (Muscles Used: Glutes and Hamstrings)
- Chest Exercise:
(2 sets 10-12 reps)
Press Up – This is a simple exercise that can be performed by anyone. There is two versions to it, one is harder than the other.
1) Bring yourself down onto the floor so your hands can support your weight as you lower yourself down.
2) Instead of having straight legs when you perform the exercise, drop yourself down onto your knees for a slightly easier version.
- Arm Exercises:
(2 sets 10-12 reps)
Bicep Curl – This exercise can be done with dumbbells or barbells. Hold the dumbbells by your side and slowly bring it up towards you. Make sure when you bring your arm up, you bend through the elbow and twist your hands so your palm is facing up.
This exercise can be done anywhere… Bottom of stairs or anywhere that is secure enough to take your body weight. Face away from the surface you are going to lean up against and place your hands down and support your weight. Slowly lower yourself down then back up again. Keep your arms close and tight to your body
- Back Exercise:
Bent Over Row (2 sets 10-12 reps)
For this exercise you will need to use a barbell. When picking the weight up off the floor you will need to bend your knees and keep your back straight when lifting. Bend your top half of your body forward and stick your bum out. Start to pull up the barbell up towards you and slowly lower it back down towards the floor.
At Donnington Valley Health club we have a range of classes to suit all abilities. Stop by for more information on our range of memberships or take a look at our website.
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