Getting lean and toned is something that a great majority of ladies aim at. Obviously, we all want hot bodies for summer and we have the right to fight for them. But, how exactly can we get the body we want? That’s the main issue. What should we do to achieve that? Well, we present to you the essential guide to exercises that will help you achieve your goal. On top of that, a gym membership is not required since these are body weight exercises!

Workout pre-requisites

Workout pre-requisites

Before we begin, we need to mention a few important things. First of all, in order to work out and make progress, you need to get enough sleep on a regular basis. Fail to do so and you won’t have the energy to work out. Adults need 7 to 8 hours of sleep per night to function properly the next day. Secondly, drink enough water. Water intake is quite important since you’ll want to avoid dehydration. Since you’ll be losing a lot of water through sweat, you’ll need to drink more than usual. Last but not least, eliminate junk food. Lean meat and grains is a must. Combine working out with the right diet and proper use of quality protein drinks to further enhance your progress. Supplements aid the muscle building process and improve their recovery. Let’s move on to exercises!

Split jumps

Split jumps

This one will get your heart pumping! Split jumps are a great cardiovascular exercise that will strengthen your glutes and leg muscles. You need to stand with your left foot two or three feet in front of your right. After that, you need to bend your knees to lower the body until your left thigh is parallel to the floor. Jump up explosively, switching your legs midair, so that you land with your right foot in front. Drop into a split squat and then repeat the whole process. To begin with, do as many reps as you can in 20 seconds. It may seem hard at the beginning, but trust us, it’s worth it!

Skater hops

Skater hops

Firstly, do know that you need to have enough space to hop side to side before you try skater hops. Now we can begin. To start, cross your left leg behind your right and lower into a half-squat position. Your right arm needs to be out to the side with the left across your hips. Now hop to the left, switching your legs and arms. Voila! You’ve done one rep. Repeat and repeat quickly! Hop from side to side and that sweat will start pouring. Try to do as many reps as you can in 50 seconds. If you’re a beginner, you can go slower. Don’t try to jump too far to each side. Work on your balance and don’t rush through the movement.

Abs roll-ups

Abs roll-ups

What good are toned legs without a fine set of abs? That’s why we need abs roll-ups. You do want to fit in that hot bikini, right? That’s why we need you to sit on a mat with your legs extended in front of you. Roll your back onto the mat and lift your legs over your hips while supporting yourself with your arms. You’ll feel the burning sensation in your abs and that means progress!

Plank Walk ups

Plank Walkups

These are awesome for your belly and back. On top of that, you’ll improve your flexibility. What you need to do is get into a plank position, forearms on the floor, elbows under your shoulders, legs extended behind you.

Body weight jump squats

Bodyweight jump squats

We couldn’t make a list of fine exercises without including an exercise based on squatting. Squats get your heart rate up and do wonders for your belly, legs and glutes. Here’s how to execute this exercise properly. Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body. Bend your knees in preparation for the jump. Then jump explosively as high as you can. As soon as you land, squat down and jump again. Congratulations, you’ve done one rep. For a start, try and do 10 reps before taking a breather.

And that’s how you get that body ready for the summer. We admit, these exercises are not easy, but they are worth it. Be persistent and soon enough, you’ll notice the results.

 

 

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