loading Loading... Please wait...

Get In Shape For Summer

Posted by

Winter is just starting to get over but our thoughts are already on the warm days of summer. Along with shedding layers of heavy clothing we wore during winter, we should also think about shedding all those excess pounds we gained in the past few months. This is the time you should commit to getting fit for summer months ahead. It is not a problem if you don’t have a lot of extra time to give for long workouts. You only need 10 minutes, 3 to 4 times a week, to make major changes. Why not try the exercises below and in a short time you will see some progress.

First exercise: “super gluts”. You have to work the glutes, hamstrings and abs at the same time. Lie on your back with the arms on your sides. Lift your hips off the floor in an arched position. The right knee should be bent with your right foot directly under the butt. The left leg should be extended fully pointing upward. Lower your leg to the floor while inhaling and maintaining the arch. Exhale while the left leg is extended to an upright position. Repeat 15 to 20 times. Change sides and repeat on the other leg.

Second exercise: Tummy toner. This helps you get the killer abs you always wanted. Lie on the back with knees bent in a 45 degree angle. Your upper body (head, shoulders and neck) should be off the floor and both your hands should be gently resting on your raised knees. Pull in your abdominal muscles tightly while you exhale. Raise the right arm over the head while you lift your left leg straight out from the knee. Alternate your left arm and right leg to maintain tight abs. do not allow the head to drop back but focus on looking at the ab muscles while you do the exercise. Do 2 rounds of this exercise 20 times.

Third exercise: Leg lifts. This is a superb exercise for hip abductors. Lie on the right side and balance your hip, rest the head on the right arm. Bend your knee so it is in front of your body. The body should be aligned from the head, hip to ankle. Slowly lift your left leg, keeping your toes and hips facing forward. Lower your body slowly to the starting position. Do 20 to 25 reps and repeat on your other side.

Fourth exercise: Squats. These are the gold standards for leg exercises because it uses all the muscles including glutes, hamstrings and calf muscles. Lower your body as far by bending your knees while inhaling as you lower your legs. Your feet should be slightly apart by more than the width of your shoulders and your toes and feet should point outward. Exhale as you push your body upward by straightening your legs. Repeat 10 to 12 times.

Before doing any of these workouts, do warm ups and stretching exercises to reduce the chances of injury.

RobbinsSports.com specializes in volleyball nets and basketball backboards.