Everyone wants to have a great body in time for the swimsuit season. If your body isn’t ready for a bikini, you have to sweat it out and perform the right exercises. Here are 10 exercises that can help you get in shape for summer.
1. Basic crunches
With knees bent, lie down on the floor. Put arms behind the head and feet on the ground. Face up and slowly lift your shoulder off the floor. The exercise tones your entire abdomen.
2. Basic sit-ups
Lie down on the floor, cross your arms and put it over your chest, place your hands on opposite shoulders. Lift your head and shoulder up to your knees. The exercise creates tension on the muscles in your legs and abdomen.
3. Ball crunches
It is similar to a basic crunch but you have to place an exercise ball beneath your back. The exercise puts greater tension on your abdomen as the surface is unstable.
4. Leg raise
While lying on a bench, raise your legs up in the air. Lower it slowly until they’re on the floor. Raise your legs again. Hold onto the bench while doing this. The routine focuses on your lower abdominal muscles.
With back on the floor or mat and hands behind your head, put your knees above the chest and lift your shoulders. As you straighten your left leg, bring your left elbow towards the right knee. Switch sides. The motion works on your obliques as well as your front and lower midsection.
6. Roll outs
Kneel on the floor or mat. With arms straight out, grab a barbell with (5 pounds) plates on every side. Roll the barbell out and roll it in. This extends your rib cage and works your midsection. It is an excellent way to improve upper body strength.
7. Lateral flexions with the use of a dumbbell
With dumbbell in one hand, stand straight with feet apart. Take your other hand and put it behind your head with elbow out to your side. Stretch that side up, so your hand with the dumbbell moves down in a single movement. Bring your elbow back and stretch it down. This movement brings the dumbbell up. Switch sides. The exercise focuses on your oblique muscles.
8. Isometric plank
Keep your legs straight and prop yourself on your forearms. Your body should be parallel to the floor. Your whole body should be aligned and form a straight line. Stay in this position for 30 seconds. The position strengthens your lower and upper body. It also creates tension in your entire abdomen.
9. Torso twist
Stand with feet apart. Put a body bar or a stick across your back. Twist your body from right to left. This exercise looks easy, but it will surely give you and your lower oblique a good workout.
10. Hip thrust
Lie on your side. Support your head with your arm. Keep your feet together and lift your legs slowly. Hold the position for 30 seconds. Move to the other side and do the same action again.
These exercises can be done at home. All you need is motivation. With hard work and persistence, your body will surely be ready for the swimsuit season.