Shape Up Your Work Out Plans for the Summers !
05-05-2016 | Posted By: Admin | 1049 View(s)
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 calculate your BMI. Then Shape Up Your Work Out Plans to 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 you before and after.
Prioritise three kinds of muscle to fit in the summer dress; ABS, chest, and the butt. The following moves, Work Out Plans and routine are here for you so that you can show off the body a bit more and rock in that suit this season.
The below few Work Out Plans and 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 five sets twice a week.
1. Upper Body:
Caterpillar walks – 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 the standing position. Do 10 repetitions.
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. Work Out Plans for the Lower Body:
Curtsy Lunge – with feet together, step left foot across in front of the right foot while the right knee is 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.
Here are some exercises for the 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 the next set of exercise for another body part. Repeat this 1-2 times per week.
According to a Pilate’s specialist and exercise physiologist, an exclusive Pilates-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.
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 it’s optional. Now lift arms overhead with palms facing in, lift the right leg from the hip until it’s 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 five times. Repeat on the 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 five times and repeat with right leg.
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 the starting position. Repeat this ten times.
Half-seated hip circle – Lean back on your elbows with abs tight and fingers cupping side of the 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 ten large clockwise circles in the air with both feet then trace ten counterclockwise circles.
Arm-swing curtsy squat – Stand with your arms overhead and bend the 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 the left side with the 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 ten times on both sides.
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 minutes
b. Run in place for 2 to 4 minutes
c. Squat jump for 4 to 5 minutes
Gradually double the time for better results. Mix up the workouts mentioned above alternatively in a week to avoid boredom and demotivation.
Along with these, maintain a proper diet and some healthy habits. Don’t skip meals mainly breakfast and 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. of your Work Out Plans