Summer is fast approaching and it won’t be long now before you have to take your swimsuits out of the drawers and don them at the beach. But now you realize in horror that you’re not as beach-ready as you hope to be and you’re not so confident in putting on that itty-bitty bikini. You think that your tummy, arms, and legs are not up to your summer fitness standards yet.
Well, there’s no need to fret just yet. You can still get into shape in time for swimsuit season. But you don’t have the time to spend hours at the gym, you may think. The solution is right here: effective fitness hacks that you can do right in your condo. No need to go to the gym and spend time on bulky machines just to achieve a healthy condo lifestyle.. What we have here are summer indoor exercises that will target problem areas and make you look awesome in your swimsuit.
Regular exercise should be complemented with proper diet, so we also have healthy meals that are easy to prepare, perfect for busy gals like you. So, let’s get your health and wellness mission started and prepare to work up a sweat!
Target area: Abdomen
Repeat: 15-25 times
Lay flat on the floor and put your hands by your ears. Do not put your hands behind your neck in order to avoid straining your neck. Place both feet on the floor, then bend your knees. Lift your shoulders and upper back and go forward towards your knees. Exhale as you come up and inhale when you go down to starting position.
Crunch and Twist
Target area: Obliques, also known as love handles
Repeat: 10-15 times on each side
Do the starting position as you would do on crunches. Raise your upper back slowly and then twist your body from your waist. Do not twist from your back and shoulders. Touch your right knee with your left elbow. Untwist then lie down again. Raise your body up again and twist to the other side.
Front Bridge Exercise
Target area: Core muscles
Repeat: 2-3 times
This summer exercise will do wonders for your back and core muscles. Go down on the floor and use your arms to lift yourself from the floor. Keep your entire body as straight as possible. Don’t lock your knees. Remember to continue breathing while doing this. Hold this position for as long as possible. Sink to the floor and rest if you get tired. Start with 10-15 seconds, then work your way up to 30 seconds holding this position.
Target area: Arms
Repeat: 20 times on each side
This is a fat-burning staple among yoga and Pilates practitioners. Stand and place your feet in line with your hips. Bend the knees and move a bit forward from your waist. This puts your spine in a neutral position. Raise your fists to your shoulders and remember to keep your elbows up. Punch forward with your right hand. Clench your abs while doing so. Switch and punch with your other hand. Do this alternately.
Hip Heist Push-Up
Target area: Arms
Assume the standard push-up position. Bend your elbows to 90 degrees and lower your chest. Lift your right hand and left foot and rotate your upper body to the right. Bring your left knee across your body towards your right armpit. Use your right foot to pivot and continue twisting your torso until you’re facing the ceiling. Lift your hips until your torso is in tabletop position. Lift your left hand and right foot and rotate your upper body to the right. Use your left foot to pivot until you are back in the up part of the standard push-up.
Inner Thigh Leg Lifts
Target area: Legs and thighs
This move was popularized by Jane Fonda and her 80s exercise videos. You will definitely feel the burn on your inner thighs. Lie down on your side and stretch your bottom leg. Cross your top leg over it. Rest your foot or knee on the floor. Rest your head on your arm or prop it with your hand. Exhale and lift your bottom leg, then inhale while lowering your leg down. Make your torso stay still as you do this.
Sumo Squat with Side Arm Raises
Target area: Legs, inner thighs
Equipment needed: A pair of light dumbbells
Repeat: 15 reps, 3 sets
Also called plie squat, this exercise is perfect for creating shapely legs. Stand up and spread your legs wide, your toes slightly pointed out. Place a dumbbell in each hand. Make your arms straight, and your palms facing down. Bend your knees until they are over your ankles and at the same time, raise your arms to just below your shoulder. Your arms should be in line with your legs. Lower your arms and straighten your legs simultaneously.
Overhead Press with Leg Lift
Target area: shoulders, chest, core muscles, thighs
Equipment needed: a pair of light dumbbells
Repeat: 15 reps for about 30 seconds. Switch sides.
Hold the dumbbells and position your hands in front of your shoulders, with your palms out. Balance your body on your left leg then lift your right leg about six inches to your side. Extend your arms over your head. Lower your leg and your arms. Make sure to keep your torso still.
Squat with Rotation
Target areas: obliques, hips, glutes, and thighs
Repeat: 12 to 15 per side, do for about 1 minute. Stand up between repetitions.
Stand and spread your legs apart, shoulder-width. Put your hands behind your head and place your elbows to the sides. Do a squat, and then rotate your left elbow towards your right knee. Hold this position for two counts. Stand up and then repeat. Reach your right elbow to your left knee. Stand up between repetitions.
Target areas: glutes, hips, and legs
Repeat: 12 to 15, do for about 1 minute
Lie down on your back and bend your knees. Your feet should be hip-width apart on the floor. While keeping your hands firmly to your sides, lift your hips as high as you can without arching your back so much. Extend your right leg perpendicular to the floor. Hold this position for 2 counts. Lower your right leg and hips. Switch sides and do it again.
Doing these exercises will put you on the right track in achieving that sexy summer body but keep in mind that fitness hacks will work a lot better if you live a healthy overall lifestyle. This means you have to eat nutritious meals, swear off junk food, get enough sleep, and minimize stress. You will get not just summer fitness, but total healthiness all year round.