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Home Workouts for Your Beach Body
Summer is approaching, and you still haven’t started working on your dream body? In today’s blog post, we bring you workout tips that will help you get in shape within the four walls of your home or in your garden, with just a few pieces of equipment (or even none at all).
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Workout for Abs – Goodbye Belly!
Planking is one of the most effective and quickest ways to work your abs: if done correctly, it intensely engages your abdominal muscles and brings visible results in just a few weeks. The plank is essentially a forearm-supported push-up, where you must maintain a tight body position from head to toe. While staying in one place, your deepest muscles work hard, benefiting not just your abs but your entire core.
How to do it: Take a push-up position but support yourself on your forearms instead of your outstretched arms. Your legs should be extended, and your torso straight. Ensure that your shoulders, hips, and ankles form a straight line, and don’t let your stomach sag. Tighten your muscles and hold this position for 30 seconds! Rest for 10 seconds, then repeat.
Workout for Waist – Goodbye Love Handles!
If there’s something even harder to get rid of than a belly, it’s the love handles stubbornly clinging to your waist. Hula hooping not only shapes your waist and hips but also improves your posture and strengthens your back and abdominal muscles. Wooden hoops are the best for shaping as their weight provides the most intense effect. Choose one with a large enough diameter to move comfortably around your waist.
How to do it: Stand with your feet shoulder-width apart and make 360° circles with your hips. Only move your hips and waist, keeping your torso still and upright. The goal is to keep the hoop spinning as long as possible! As with any workout, consistency is key: dedicate at least 10 minutes daily, then gradually increase the time by 1-2 minutes. Listen to music to maintain a steady rhythm more easily!
Workout for Upper Body – Hello Firm Arms!
For these exercises, you’ll need a pair of dumbbells and a yoga mat or towel. If you don’t have dumbbells at home, you can use 0.5 or 1-liter water bottles filled with water. The essence of the workout lies in repetitions; perform the following exercises in multiple rounds of 12-15 repetitions each, with 15-30 second breaks between them.
How to do it:
- Round: Stand with a straight back, arms down by your sides, and alternate raising one arm and then the other.
- Round: Extend your arms parallel in front of you, then open them straight out to the sides, working your back and chest muscles. Try to complete 12-15 repetitions without lowering your arms.
- Round: Standing upright, extend your arms above your head, then slowly lower the dumbbells behind your head by bending your elbows, and return.
Workout for Glutes and Thighs – Get Ready for a Round Booty!
We’ve chosen the simplest method for shaping your glutes and thighs: stair climbing. It’s an intense, fat-burning workout with nearly endless variations! These exercises should also be done in intervals, with 30 seconds of intense activity followed by 30 seconds of rest.
How to do it:
- Squats: Step from one stair to the next, performing a proper squat.
- Toe Touch Jumps: Face the stairs, touch the second step with one foot, then switch feet with a jump.
- Lunges: Step forward into a lunge, shifting your weight onto your front leg, and lift your back leg.
- Side Step Ups: Stand sideways to the stairs and step up one step, always leading with the starting foot and bringing the other up. Switch legs at the bottom.
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