Are You Ready For Summer? Try This (15) Beach Body Workout

Summer is the best time for vocation, going out and beach activities , not only because you can get some fresh air and sunshine, but also because it may be the easiest time of year to take off from the office. But the problem for most of peoples is when they think about how they will look like in their swimming suit, they might have some reservations after a year-plus of adjusting to spending more time inside on the couch watching Tv. Are you among them?….Don’t worry, these are simple exercises moves that will help you to get beach body within few weeks, most of the exercises are simple body-weight moves that you can do it at home or in any cable machine at your gym.

1.Mountain Climbers

While the move sounds simple, mountain climbers exercise almost the entire body and raise your heart rate. You can easily add mountain climbers to your morning workout at home or the gym, in a hotel room while you’re traveling, or even squeeze in a few in the break room at work.

How to do…

Start in a plank position, making sure to distribute your weight evenly between your hands and your toes.

Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.

Pull your right knee into your chest as far as you can.

Switch legs, pulling one knee out and bringing the other knee in.

Keep your hips down and run your knees in and out as far and as fast as you can, continue for 30 seconds straight, doing each right- and left-leg combo at least four times total. Alternate inhaling and exhaling with each leg change.

2.Walking Lunges

As a bodyweight exercise, you need very little to get started with walking lunges. The more room you have, the more lunges you will be able to take without turning around. Most importantly, you need an open space to take at least wide strides in succession

How to do…

Stand with your feet roughly hip-distance apart.

Check your posture before starting—your torso should be upright and tall, core engaged, your shoulders back and chin lifted.

Look straight ahead.

Take a wide step forward with your right foot—plant it roughly two feet ahead, allowing your left heel to lift naturally as you step forward. You may want to put your hands on your hips, or you may want to swing your arms naturally—elbows bent at 90-degrees—as you take each step.

Keep your core engaged and upright.

Bend both knees and lower your back knee toward the floor. Stop just before it touches down. Breathe in during the lowering (or eccentric) phase of the exercise.

Press firmly through your right heel and extend your right knee to rise to stand as you lift your left foot from the ground, swinging your left foot forward to plant it about two feet ahead of your right foot. Avoid leaning your torso forward from your hips as you take this step. Breathe out as you rise to stand (the concentric phase of the exercise).

Continue stepping forward with each lunge, alternating sides as you do. If you find yourself losing balance as you walk, pause at the top of each lunge when your feet are next to each other. Gather your balance, then continue.

Finish your set by bringing your back foot to meet your front foot on the final lunge.

3.Plank

A plank is a simple, effective bodyweight exercise that requires no equipment and can be performed just about anywhere. Holding your body stiff as a board develops strength primarily in your core — the muscles that connect your upper body and lower body.

How to do…

Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push-up.

Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.

Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.

Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.

4.Squarts

Squats are a functional exercise that benefit your joint and muscle health, as well as your posture, a bodyweight squat engages your core, mobilizes your hips, knees, and ankles, and builds strength in your glutes, quads, and hamstrings. Plus, you can do a bodyweight squat anywhere.

How to do…

Stand with your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also hold your hands at chest level or place them behind your head.

Bend at your knees and hips, sticking your butt out like you’re sitting into an imaginary chair. Keep your chest lifted and your spine neutral, and protect your lower back by not rounding your spine.

Keep your head and chest lifted to prevent your spine from rounding. Lower your hips so your knees are over your ankles. Make sure to keep your weight back into your heels to avoid too much pressure on the knees.

Keep your body tight, and push through your heels, focusing on using your glutes to bring yourself back to the starting position in order to reduce strain on your lower back. This counts as one rep.

Start with three sets of 10 squats, then add more reps (12, 15) as you get used to the motion. Focus on your form, then worry about progressing.

5.Squat Shoulder Press

The shoulder press squat is a weighted squat, which helps strengthen and build the quadriceps and gluteus maximus muscles

How to do…

Rest a dumbbell(if you don’t have dumbbell use bottle of water ) on each shoulder with one end of the weight pointing forward. Feet are hip-width apart  with heels planted firmly on the floor. Brace your abdominals and stand tall with your shoulders pulled back for good balance.

Move your butt backward as you start to lower your body by bending at the knees. Be careful to not arch the back forward.

Descend to the point where your thighs are parallel to the floor. Less than the full distance is okay until you develop good form.

Hold for a second or two.

Press into your heels to straighten your knees and hips and rise back up to a standing position. Keep your chest tall so your back stays in a neutral position.

6.Shoulder taps

Shoulder taps is a simple exercise that targets multiple muscles in the body. Shoulder taps might seem like a second cousin of the plank, but they’re actually an incredibly challenging abs-and-arm workout in their own right

How to do…

Get in a high-plank position on your mat, with shoulders stacked over wrists.

Engage your core to stabilize your body as you lift your right hand off the ground and touch your left shoulder. Repeat with your left hand, making sure to keep your hips stable.

Continue for 45 seconds to a minute.

7.Leg raises

It’s a simple but savagely effective exercise that often feels easy on the first rep and then entirely impossible by rep ten.

As well as working your lower abs, the leg raise also improves the strength and flexibility of your hips and lower back

How to do…

 Lie on your back, legs straight and together. 

 Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor. 

 Slowly lower your legs back down till they’re just above the floor. Hold for a moment.

 Raise your legs back up. Repeat .

8.Push Up

One of the best bodyweight exercise, push-up is full body workout that builds both upper-body and core strength, this exercise will help you build the muscles in your shoulders and chest and the core

How to do…

Get on the floor on all fours, positioning your hands slightly wider than your shoulders. Don’t lock out the elbows; keep them slightly bent. Extend your legs back so you are balanced on your hands and toes, your feet hip-width apart.

Contract your abs and tighten your core by pulling your belly button toward your spine. 

Inhale as you slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle.

Exhale while contracting your chest muscles and pushing back up through your hands, returning to the start position. 

Keep a tight core throughout the entire push-up. Also, keep your body in a straight line from head to toe without sagging in the middle or arching your back. 

9.Russian Twist

The Russian twist is an effective way to build your core and shoulders. It helps with rotational movement, which happens often in sports. It may look like a simple movement, but it requires a lot of strength and support.

How to do…

Root into your sit bones as you lift your feet from the floor, keeping your knees bent.

Elongate and straighten your spine at a 45-degree angle from the floor, creating a V shape with your torso and thighs.

Reach your arms straight out in front, interlacing your fingers or clasping your hands together.

Use your abdominals to twist to the right, then back to center, and then to the left.

This is 1 repetition. Do 2 to 3 sets of 8 to 16 repetitions.

10. Tricep Dips

The triceps dip exercise is a great bodyweight exercise that builds arm and shoulder strength. This simple exercise can be done almost anywhere

Sit on the edge of a stable chair, weight bench, or step and grip the edge next to your hips. Your fingers should be pointed at your feet, your legs extended, and your feet about hip-width apart with the heels touching the ground. Look straight ahead with your chin up.

1. Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair.
2. Lower yourself until your elbows are bent between 45 and 90 degrees. Control the movement throughout the range of motion.
3. Push yourself back up slowly until your arms are almost straight and repeat.

Do those workout three times a week for a month, along with at least two hours of cardio a week, for the best results.

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