Shape Up Your Body for the Summers

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Shape Up Your Body for the Summers !

• The swimsuit season is heading along, so a
  sculpted, muscular and thin beach body should be
  your definition of toning up the body this
  summer.What you need is to follow certain norms
  to get beach ready. Target your problem areas and
  calculates your BMI.Then shed those extra kilos
  by regular cardio exercises, tone up by muscle
  tightening exercise and weightlifting, track your
  diet i.e. eat healthily and track your progress
  by weighing yourself before and after.Prioritize
  3 kinds of muscle to fit in the summer dress
  ABS, chest, and the butt. The following moves,
  workouts, and routine are here for you, so that
  you can show off body a bit more and rock in that
  suit this season.

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The below few moves will help you Shape up your
Body in 3 weeks.

• This targets multiple muscles, also boosts the
  metabolism. There is a move for each part of your
  body- upper, core and lower. To get best results,
  do 5 sets twice a week.
• 1. Upper Body Caterpillar walk with feet
  together, bend over, bringing your hands to the
  floor now slowly walk hands forward to come to
  the push-up position with hands in line with
  shoulders do one push-up. Now keeping hands
  intact walk feet toward them and return to stand
  position. Do 10 repetitions.2. Core Rotational
  mountain climber start in the up part of a
  push-up with hands outside shoulders, feet
  together and core engaged. Now bring your left
  knee towards your right elbow so that left hip
  point towards the floor. Return to earlier
  position and repeat on the opposite side.3.
  Lower Body Curtsy Lunge with feet together,
  step left foot across in front of the right foot
  while the right knee bending in a lunge position.
  Chest and chin should be up while you lunge. Now
  push both legs to go back to standing. Repeat on
  the opposite side.

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Here are some exercises for chest, ABS, and a
toned butt

• 1. Chest weighted dips and fist pushups.2. ABS
  rollouts and knee-ups.3. Butt kick-outs by
  using a gym-sticks and external rotation in wide
  squats.Perform each exercise for each body parts
  back-to-back 3 to 5 times for 10-15 minutes as
  per your fitness. Take some rest and then move to
  next set of exercise for another body part.
  Repeat this 1-2 times per week.According to a
  Pilates specialist and exercise physiologist an
  exclusive Pilate-based workout can tone the ABS,
  arms, thighs and butt in flat 20 minutes. One
  should try to do this workout for 3-4 days a
  week. For best result one can- use light weights,
  two 45-60 minutes cardio sessions on off days and
  should maintain a healthy diet.

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• 1. Thighs Abs and Shoulder Front lift stand
  with feet and shoulder wide apart with arms on
  both sides. You can hold 1 kg dumbbells, though
  its optional. Now lift arms overhead with palms
  facing in, lift the right leg from the hip until
  its parallel to the ground. Count two and drop
  the right foot in a front lunge position.2.
  Chest, Arms and ABS Leg-pull/pushups full
  push-up position with hands under shoulder, now
  pull abdominals in towards the spine. Lift the
  left leg up to hip height, then lower it,
  continue for 5 times. Repeat on opposite side.
  Now extend the left leg, bend your elbows with
  arms straighten and slowly lower the chest 4
  inches towards the ground. Practice this 5 times
  and repeat with right leg.3. Arms Front
  Plank/Back Support Sit with your legs extended
  and pointed toes, now press palms to the ground 6
  inches behind your butt with the fingers pointing
  to your back. Move your ABS and arch upper back
  slightly. Now press body weight into your hands
  and lift the hips up, forming one line from
  ankles to shoulders, as you lift hip, try to
  touch the balls of both feet to the ground.
  Counts two and return to starting position.
  Repeat this 10 times.

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• 4. Abs Half-seated hip circle Lean back on
  your elbows with abs tight and fingers cupping
  side of hip to keep the pelvis still. Now extend
  legs at 60 degrees, keeping lower back pressed to
  the ground. Toes point press the inner thighs
  together and make 10 large clockwise circles in
  the air with both feet then trace 10 counter
  clockwise circles.5. Thighs Arm-swing curtsy
  squat Stand with your arms overhead and bend
  left knee and lift left foot so that it hovers
  next to right knee with toes pointed down. Now
  keeping the right foot stable, take a giant step
  out to left side with left foot, swoop down,
  curtsy over left leg, curls left arm in front of
  the body and extend the right arm to the sky.
  Count two and return to starting position. Repeat
  10 times on both sides.

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Take a cardio session for 15 minutes to burn up
to 150 calories. Try to do it on a soft surface,
to burn more calories.

• a. Jump for 2 minutesb. Run in place for 2 to 4
  minutesc. Squat jump for 4 to 5 minutes
• Gradually double the time for better results.Mix
  up the above-mentioned workouts alternatively in
  a week to avoid boredom and demotivation.Along
  with these, maintain a proper diet and some
  healthy habits. Dont skip meals
  mainly breakfastand have early and light dinner.
  Drink enough water as it raises the rate of
  metabolism and flushes out toxins from the body.
  Stay away from alcohol, junk foods sweets, and
  rice products. Eat fresh fruits vegetables, and
  lean proteins.Try to be motivated towards your
  goal by getting a diet/workout buddy or join some
  fitness group. Keep a picture of yours before the
  start of the workout and after the workouts so as
  to be able to see and compare the results.

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