Ready, Set, Summer!
Summer hasn't officially arrived yet, but the invitations for barbecues, pool parties, and other outdoor activities have already started to roll in. This is the time of year when we naturally spend more time with friends, leave the office a little earlier on Friday afternoons, and shake up our normal routines for a while. The "weekend warrior" suddenly becomes the "summer slacker."
In the midst of this season's picnics, reunions, celebrations, and vacations, one of the summer slacker's battles is fighting the pressure to "look good" in shorts or a bathing suit. After all, summer should be a time for relaxing and enjoyment. And nothing can spoil your summer like obsessing over every calorie or worrying that your body isn't "beach-worthy."
The good news is that it's not too late to give yourself a jumpstart on summer with a solid exercise routine. Even 10-minute workouts can begin to build a base, combined with a sensible eating plan and you'll be ready to enjoy the summer, and all the activities the season has to offer, in just a few short weeks. It worked for my friend Sabine, she lost 12 pounds in the first month of starting my program!
WHO SAYS QUICKIES CAN'T BE PRODUCTIVE?
Give me just 10 minutes, 4 times a week, and I'll show you how to get Sexy Shoulders, Tighter Buns, Lean Legs and Amazing Arms. Stay consistent for a month and you'll see some impressive results.
Try these 5 simple movements to get your body ready for some fun in the sun!
Move: Stand on your right leg, holding light weights. Lift your left leg off the floor and balance. With your hands directly under your body, palms facing each other, lift the weights and squeeze the shoulder blades together.
| Tips: |
• Keep your chest lifted as you balance. |
| • You may feel this more in your standing leg than your lifted leg. | |
| • If balancing is difficult for you, tap your foot on the floor. | |
| • Lift the weights with control. Squeeze your shoulder blades together as you finish the move. | |
| • Keep your abdominal muscles pulled up and in. |
Move: Start in a modified push-up position with your forearms and feet on the floor. Have your feet about 12 inches apart. Pull the navel in toward the spine and keep it there as you breathe in and out, for about 15 seconds. Roll to your right forearm, turning both your feet onto their sides. With your left arm in the air, squeeze the shoulder blades together, opening your chest. Hold this for 15 seconds. Then roll to the left forearm lifting your right arm into the air. Squeeze the shoulder blades together again and open the chest. Hold for 15 seconds.
| Tips: |
• Keep your abdominal muscles lifted, and your navel pulled in toward your spine. |
| • Hips should stay lifted when rolling to a side. | |
| • Pull the shoulder blades together when you lift one arm off the floor. | |
| • As you do these moves, keep your body stiff and tight in the position. |
Move: Reach your arms diagonally forward to the left as you step back with your right leg and dip into a lunge. Pull your arms across your body to the right hip as you slide your right leg back to standing.
| Tips: |
• Step back far enough into the lunge so that the front knee is directly over the front ankle. |
| • When your arms reach diagonally overhead, hold your core muscle tight to keep the lower back from arching. | |
| • The move can be done with a towel or weights. | |
| • For a challenge, left your knee toward your chest, balancing on one foot. |
Move: Lie on your back with knees bent, feet directly underneath knees. Hold a pair of light to medium weights on the crease between the leg and the hips. Lift your hips off the floor. Lift your right leg off the floor and then lift and lower the hips 15 times. Repeat with your left leg off the floor.
| Tips: |
• In the bridge, keep your thighs, hips, and ribs in a straight line. |
| • Keep your abdominal muscles pulled in. | |
| • If the exercise is too difficult, do it with both feet on the floor. |
Move: Sit upright with your knees, bent, feet on the floor, chest lifted. Lift your feet off the floor, balancing on your sacrum, tucking your knees into your chest. Place your hands on the floor by your hips. Swivel your knees side to side. Advanced option: Lift your hands off the floor and move the arms in opposition of the legs. As the knees and legs drop to the right, your hands and elbows will aim at your left hip.
| Tips: |
• Keep your chest lifted and your spine straight. Do not slump. |
| • Start the progression with your hands on the floor. As you get stronger, try moving side to side with your hands moving hip to hip. Beginners may want to start with the balance and no swivel. |
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