Monday, March 16, 2015

Get Beach-Body Ready For The Summer

With summer just around the corner, it’s time to get in shape. Get toned abs in time for bikini season with these five exercises from Michael Martin, Personal Training Manager for Equinox Fitness San Francisco.

Position your self by lying on your back with your hands under your glutes, palms down, and legs pointing straight up. While firming your abs, lift your glutes several inches off the ground. At the top of the lift, twist your legs and hips to the right. Lower and repeat, twisting to the left. Continue to perform 3 sets of 10 reps resting between sets.

Ball Twist
Lie with your back on a stability ball with your feet flat on the floor while holding a 3 to 8 pound medicine ball. Raise the ball until your arms are positioned straight over your chest. Twist your body as far to the right as possible, rotating from your hips. Then rotate to the left. Do 3 sets of 10 reps resting between sets.

Ball Pike
Position yourself with your hands shoulder width apart and your legs on top of a stability ball in a plank position. Lift your hips into a pike position, rolling the ball in towards your arms, rising onto your toes. Return to the starting position and repeat doing 3 sets of 10 reps.

Overhead Side Bend
Hold a dumbbell over your head while standing with your feet hip-width apart. Slowly bend to one side as far as it is comfortable. Hold. Then return to your starting position. Repeat, bending to the other side. Perform 3 sets of 10 reps.

Cable Twist
Holding a cable or resistance band secured to a stable object in front of you, stand with the cable or band in your right hand in front of you and your feet hip-width apart. If you are using a band, make it is taught. Twist your upper body to the right making a rowing motion with your arm. When your elbow passes your torso, twist back and straighten your arm. Do 3 sets of 15 on each side resting between sets.

Do these exercises just three times a week on non-consecutive days. You’ll have a flatter stomach in time to slip into a bikini and head to the beach feeling fantastic.

No comments: