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A sizzling summer workout to get you in shape
Fitness expert Brinda Sapat tells you how to get your bod into shape this season.
The easiest time of year to knock yourself into shape is summer. It's too hot to eat heavy foods, so you naturally go for lighter, healthier options which help trim off the excess fat. Rev up the fat-burn with these exercises and watch your body get into sizzling shape!
You will need:
- Comfortable, cool clothes.
- A mat
- A pair of 1 kg ankle weights
- A pair of 2 or 3 kg dumbells
- Cool water to sip on between exercises.
Move on to the next page to start off with your summer fitness regime! (Please consult your doctor before commencing any exercise programme.)
Brinda Sapat is head of the Group Exercise Department at Gold's Gym, Napean Sea Road, Mumbai. Certified with Training Zone & Progressive Fitness (USA), she has been a fitness instructor for over a decade.
Suryanamaskar
Worship the summer sun! Perform the suryanamaskar as your warm up and an overall body exercise.
Start in standing position, keeping your abs tight. Raise the arms overhead, and bend your body slightly backwards. Straighten up, then bend your knees, pushing your hips behind (this is a hip hinge position). Arms stay up.
Now lean forward till your torso is parallel to the floor like a table top. Next, place both hands on the floor and thrust both your legs back in a jumping motion. Your body should be in a straight diagonal plane.
Lower your body down like in a push up and then straighten the arms again. Now bring the right foot in, then the left. Get back into table top position, then back into the hip hinge and finally to standing.
The suryanamaskar should be performed as one fluid movement. Do 5-10 repetitions.
Lunge and lift
Work your thighs, glutes and calves with this one.
Start in the standing position with your hands on your waist. Take a wide step back (about 2 1/2 to 3 feet) with the left leg and lower your body by beding both knees, without leaning forward. Then straighten up again, and as you do, lift up your left knee. Complete the move in about 4 seconds.
Do 12-16 repetitions with the left leg going back, then do 12-16 reps with the right leg going back. Then repeat for one more set with both legs.
Single leg heel raises
This exercise is for sexy calves.
Stand and hook your left foot behind the right ankle. Raise the right heel off the floor by squeezing your calf and ankle. Slowly lower to the ground. If you find it hard to balance, you may take the support of a wall or chair. Complete the move in about 4 seconds.
Do 2 sets of 12-16 reps with each leg.
Donkey kicks
This is a super one for the butt and back of the thigh! You will need a pair of 1-2 kilo ankle weights. Strap them around both ankles.
Get onto all fours. Keep your abdominals tight. Start by pulling your right knee into the chest. Flex the right foot and push it diagonally back towards the ceiling by extending the leg without bending the knee. Don't lock the knee or push with a jerk, use muscle control. Bring the knee in again.
Do 2 sets of 12-16 reps per leg.
Leg raises on all fours
This exercise is for your butt.
Stay in the all fours position. Start with your right leg extended on the floor behind you, with the foot flexed. Now raise the leg up to the ceiling, squeezing the butt and back of the thigh. Do not bend the knee.
Do 2 sets of 12- 16 reps per leg.
Push-ups
No better way to work the chest!
Get onto the floor, face down. Come up on your hands and feet. Place your hands as wide apart as you can with the fingers pointing forwards. Keep your abs tight.
Now slowly lower your body towards the floor by bending your elbows. Go as low as possible. The body should be in a straight line from head to feet. Make sure your back doesn't arch or your hips don't go high up. Then squeeze your chest muscles and push yoruself up by extending the elbows, but don't lock them.
Do 2 sets of 12 reps.
Bent-over rows
You will need a pair of dumbells for this exercise -- 3 kgs for beginners.
Hold the dumbells in both hands. Kneel on one leg and rest your chest down on the leg, hands hang down the sides. Now lift the dumbells up to the sides of your chest. The elbows should be close to the body, gliding past the waist as you lift. Slowly lower the arms without locking the elbow.
Do 2 sets of 12 reps.
Lateral arm raises
This one is for shaping the shoulders. Use a pair of 2 kg dumbells for this exercise.
Stand with dumbells in both hands, holding them down in front of you. Keep the elbows slightly bent. Now raise the arms up to the side to shoulder level, maintaining a straight line from shoulder to hand. Slowly lower.
Do 2 sets of 12 reps.
Hammer curls
This exercise will tone your biceps. You will need a pair of dumbells, either 2 or 3 kgs.
Stand with dumbells in both hands. The hands are down by your thighs, with the palms facing in towards your thighs. Now bend the elbows and raise your hands up to the shoulders. Then slowly lower, in a hammering motion. Complete the move in about 4 seconds.
Do 2 sets of 12-16 reps.
Tricep dips
This one is for the back of your upper arms.
Sit on the floor and recline backwards on your hands, with your fingers pointing in towards your body. Bend your elbows till your upper arm is almost parallel to the floor. Now lift your body up by straightening your elbows. Lower down again as you bend your elbows. Without letting your hips touch the floor, lift up for the next rep.
Do 2 sets of 12 reps.
The 100s
Work your abs with this pilates exercise.
Lie on a mat on the floor. Bring your knees up and your lower legs parallel to the floor. Raise your upper body till the shoulder blades come off the floor. Contract the abs. Keep your head in a comfortable position, so as to not strain the neck. Extend the arms down by your sides, palms facing the floor.
Leading from the shoulders, pump your hands down 100 times. Breathe in for every 5 pumps and out for the next 5 pumps. The arm movement is meant to de-stabalise your body so that the abs work hard to keep the body from moving out of control.
Crunches
Good old crunches work the upper and lower abs.
Lie on a mat on the floor. Place your hands behind the head, with your elbows out to the sides. Bring your legs up and bend at the knees, crossing one ankle over the other.
Squeeze the abs and simultaneously lift the shoulders blades and hips off the floor, crunching the tummy. Slowly lower and without resting on the floor, lift up for the next rep. Complete the move in about 4 seconds.
Do 2 sets of 12-16 reps.
Oblique crunches
Also for the abs, this exercise works the muscles that go diagonally across your tummy.
Start in the same position as in the previous exercise. Lift your shoulder blades off the foor and twist your torso to the right, bringing your left shoulder towards the right knee.
Do 2 sets of 12 -16 reps per side.
Swimming
For the back.
Lie face down on your tummy. Extend your arms straight out in front of you. Now lift the right arm, upper body and left leg off the floor. Lower down, then lift the left arm and right leg. Keep alternating in a fast, swimming motion.
Do 2 sets of 12-16 reps.
Swan
This exercise also works the back.
Place your hands under the chin, elbows out to the sides. Keep your nose pointed down towards the foor at all times. Raise your upper body till the chest comes off the floor, as you squeeze your back. Slowly lower.
Now raise both your legs off the floor, squeezing your lower back. Slowly lower. Keep alternating between the upper body and leg raises. Make sure you don't raise both together.
Do 2 sets of 12 reps.
Finish your workout with a few stretches.