Summer, Sun and Bodies…

The sun always brings a desire to us all to get into shape, so we can hold our heads high, show off our shapely arms and scrumptious thighs whilst basking in the sun.

Well, I have the perfect 9 home exercises to help you achieve those goals. Apart from the Sun, we are in the UK I can’t guarantee that big ball of fire in the sky will shine brightly all summer for the UK but don’t let that hold you back!

These exercises are specific to targeting those keys area BUM, TUM & ARMs

 

If it is your first time at doing exercises please take it slowly and concentrate on your form, we can increase the intensity when you are confident with each move. Or if you are unsure please speak to your doctor before starting any exercise regime.

To get the most out of doing these exercises I want you to focus on the muscles being worked rather than just moving your body.

 

Here is why;

To target these key areas, we will need to engage our mind.  We call this the mind muscle connection. (This is so often overlooked) but this is more important than adding weights to your training plan.  You see by tensing to target area you will be stimulating the desired muscles to work harder thus getting you the results you deserve.

 

So how do we do it?

It will take practice but the more we do it the better and easier it will become.

 

So let us take the Squat for example;

The squat is a movement where we bend at the hips, knees and ankles to lower our body closer to the floor; we do this move with our thought of what muscles are working to perform this move right?

 

Give this a try…..

Lower your body down as far as you feel comfortable whilst keeping good form.

Now for this position I want you to push your knees out slightly and tense your bum and then at the same time tense the front of your thighs, whilst tensing I want your to slowly return to the standing position, Did you feel the difference??

Harder right? Told Ya!

 

So, let us dive into my 9 BEST exercises to get that bikini body you want!

 

LOWER BODY

 

 

Lunge

This exercise will target your bum and thighs

 

  1. Start in a standing position with your feet hip-width apart
  2. Step forward with one leg, lowering the rear knee to the floor and your front knee wants to be at a 90-degree bend.
  3. Pause for a second (tense your bum and thighs)
  4. Press the heal of the front foot into the floor and return your front foot to the start position
  5. Repeat on the other side (Alternate right and left leg until you hit 20 reps)

 

Skydivers

This exercise will target your bum

 

  1. Lay face down on the floor like a skydiver
  2. Knees bent so the soles of your feet are facing the ceiling
  3. Tense you bum muscles
  4. Now push your feet up towards the ceiling
  5. Hold for a second before lowering to the start position

Skydivers Start Position

Skydivers Finishing Position

 

 

 

 

 

Squat

This exercise will target your thighs and your bum.

 

  1. Stand with your feet shoulder width apart
  2. Slightly lean forwards keeping your core tight
  3. Bend at the knees and lower yourself towards the floor
  4. Stop at the lower point you can manage. (Keeping your feet flat on the floor)
  5. Make sure your knees are in line with your toes and your weight in the back on your heals
  6. Pause at the bottom; tense your bum and thighs
  7. Push your feet into the floor and return to the standing position.

 

Squat Starting Position

Squat Finishing Position

 

 

 

 

 

 

 

 

 

MIDSECTION

 

 

Russian Twist

This exercise will target your core.

 

  1. Sit on the floor with your knees Bent
  2. Lean back half way
  3. Hold core tight
  4. Rotate your torso to the right
  5. Rotate back to centre
  6. Repeat on the other side

Russian Twist Starter Position

Russian Twist Finishing Position

 

 

 

 

 

 

 

Side Plank

This exercise will target your core.

 

  1. Lay on your right side with your feet together and your right elbow under your right shoulder
  2. Raise your body off the floor so your body weight is supported by your right forearm and your feet
  3. Hold this position for 20 seconds
  4. Repeat on the other side

 

Side Plank Start & Finishing Position

 

 

 

 

 

 

 

Vacuum

This is a great exercise to help with holding your stomach in.

 

  1. Stand with your feet shoulder width apart
  2. Place your hands on your stomach
  3. Fill your lungs with air and pull your stomach in as far as you can
  4. Hold your tummy in and breath out all the air in your lungs, keeping your stomach in
  5. Relax and repeat

 

Vacum Start Position

Vacum Finishing Position

 

 

 

 

 

 

 

 

 

Arms

 

 

Press up

This exercise works on your arms and back.

 

  1. Lay face down on the floor with your hands under your shoulders
  2. With your core tight press your hands into the floor raising your body up.
  3. Pause at the top (don’t lock your arms )
  4. Then slowly lower your body back to the floor

This exercise can be made easier by placing your knees on the floor

 

Press Up Start Position

Press Up Finishing Position

 

 

 

 

 

 

 

Chair Dips

This exercise works on your arms.

 

  1. Sit on the chair with your feet flat on the floor hip-width apart
  2. Place your hands over the front edge of the chair with your fingers facing forward
  3. Raise your bum off the chair so your arms are supporting your body weight
  4. Bend at the elbows so you lower your bum towards the floor
  5. Stop when you reach 90 degrees at the elbow joint.
  6. Pause at this point (tense the back of your arms)
  7. Press hands into the chair and return to the start position

 

 

Hi/Low Plank

This exercise works your arms and core.

 

  1. Start this exercise in the press up position
  2. Hold your core in tight & your arm straight
  3. Lower one arm at a time so you rest on to your forearms.
  4. Then one at a time raise back up to the full press-up position
  5. Repeat

 

Hi/Low Plank Start Position

Hi/Low Plank Middle Position

 

 

 

 

 

 

Hi/Low Plank Finishing Position

 

Good Luck and remember your mind muscle connection.

 

Barry Ash

 

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