By Muscle Media
It’s summer time, and the living is easy, except when you have to think about putting on an itsy-bitsy-teeny-weeny-yellow-polka-dot bikini! But don’t worry, there’s still time to get in shape to strut your stuff on the beach or the boardwalk!
These tried-and-tested exercises can give you quick results this summer with focused, 10-minute workouts every other day. (If you’re on a serious mission and feeling really motivated, feel free to go for it every day!) Don’t forget to mix up these moves with some cardio work, even if it’s just a game of soccer with the kids or a brisk walk to the park. Take advantage of the extra quality time you’re spending with the kids, family or friends this summer, whether at home or on vacation. Put the fun things you do to work to stay active. Every calorie counts!
After a few weeks with these exercises, you can look your best in the season’s latest summer bikini fashions! Have fun in the sun, but don’t forget the sunscreen!!
Dolphin Kicks
For this exercise you want to balance your weight on your forearms with your elbows directly underneath your shoulders. Make sure to pull your shoulder blades down towards the hips (away from your ears) – this will keep the stress off your shoulders. Extend your hips and spine, pull in your abs (this supports your torso) and bend your right knee slightly off the floor for more support. First Inhale, and then as you exhale extend your left leg straight out to hip height, contracting the glutes and hamstrings. Your hips should be facing forward at all times. With a slight bend, return the left leg to meet the opposite supporting leg.
Reps: Repeat up to 20 repetitions, keeping the torso still, then switch to the other side.
Muscle Focus: Glutes, hamstrings, abs, and lats.
Super Butt Kicks
Lay down on your back, placing your arms down by your side. Lift your hips off the floor in a bridge position. Your right knee should be bent with the heel in line with your sit bone, and your left leg should be extended straight up. As you inhale, lower your left leg to the floor. Be sure to keep your hips still and maintain the bridge position. Exhale and bring the leg back up to the start position
Reps: Repeat up to 20 reps, then lower your left leg to the floor in the same bent position as the right. Lower your butt to the floor, rest, and change over to the other leg.
Muscle Focus: Glutes, hamstrings, abs
Dead Bug
Lay down on your back with knees bent at a 45-degree angle. Head, neck and shoulders should be off the floor and hands resting on your knees. On an exhale, draw in your abs and simultaneously extend your left leg out and your right hand over your head. Repeat this move, alternating your arms and legs. Keep your eyes focused on your belly button at all times, and if you start to feel tension in your neck, lower your head down to the floor. (This will get easier as you build more strength in the abs.)
Reps: Build up to 20 repetitions completed twice with a 30-second to 1-minute break. Make sure not to sacrifice form.
Muscle Focus: Abs
Side Plank Leg Lifts
Lay down on your side, balancing on your right hip and resting on your right forearm. Your right elbow should be directly underneath your shoulder and your knees bent and stacked on top of each other. While exhaling, contract your abs, and lift your hips off the floor. At the same time, extend your left arm and leg out to the side of your body, making sure to keep the knee and toe facing forward.
Reps: Try for 10-15 reps, then turn over onto your other side and repeat.
Muscle Focus: Glutes, abs
