The best summer body workout

Want to transform your body for summer? Your training needs an extra edge.

 

These moves work the core, legs and butt to get you sculpted and swimsuit-ready.

 

Tummy: Reverse crunches

Why? This is the best equipment-free abs exercise since the sit-up. Get the technique right and your abs will be lifting and controlling your whole lower body.

How? Lie on your back with your thighs vertical but knees slightly bent. Place your palms on the floor beside you. Squeezing through your abs, raise your tailbone off the ground and move your feet up. Be careful not to use momentum. Lightly touch your butt to the ground with control and repeat.

Sets and reps: Do 3 sets of as many reps as you can.
See our video on how to do reverse crunches.

 

Tummy: Swiss ball crossovers

Why? A triple punch – you're sitting up so it targets your six-pack, you're twisting so it's targeting your obliques and you're stabilising while on the ball so your core is working.

How? Position yourself so your lower back is on a Swiss ball and your feet are shoulder-width apart. Curl up, taking your right elbow towards your left knee. You will be twisting and crunching at the same time. Stop just short of upright and slowly lower until your mid-back lightly touches the ball. Do a set on this side and then repeat on the other side.

Sets and reps: 3 sets of as many reps as you can on each side.

 

Tummy: Brazilians

Why? A prone exercise that forces you to maintain posture is great for your core.

How? Assume a push-up position with feet shoulder-width apart, chest over hands and your body in a straight line. Raise your right foot and draw your knee across your body towards your left elbow. Keep your torso long and control the amount of twisting. Keep your chest over your hands and your neck long. The pace should be slow – each rep should take 3-4 seconds. Alternate feet on each rep.

Sets and reps: Do 3 sets of as many reps as you can.

 

Legs: Step-ups

Why? If you do enough reps of these with good technique and pace you'll get the ultimate quadriceps burn.

How? Place your right foot on a knee-high bench or chair. Push down through your right heel and stand up on the bench. Without stopping, move the left thigh forward until that knee is hip height and at a right angle (in a running style). Balance for a moment, then slowly lower your left foot to the ground, touching lightly with your toes, then push up for your next rep. Focus on maintaining your posture throughout. Keep your gaze fixed on the horizon in front of you and keep your right foot planted the whole time. Do all the reps on one leg, then switch sides.

Sets and reps: Do 3 sets of as many reps as you can.
See our video on how to do step-ups.

 

Legs: Ball hamstring curls

Why? Balance your training – don't just focus on what you can see in the mirror. The back of your thighs are as important as the front.

How? Lie on your back, legs straight, with your heels on a Swiss ball. Keep your arms on the ground, palms facing up. Raise your hips so your body forms a straight line from shoulders to feet. Keeping your hips high, roll the ball in by bending your knees. Finish with the soles of your feet on the ball. Slowly extend your legs out to straight and repeat.

Sets and reps: Do 3 sets of as many reps as you can.

 

Legs: Sumo squats with leg lift

Why? Squats are the ultimate leg and butt toners, especially when you add a weight to the equation. The leg lift gives extra burn.

How? Stand with feet shoulder-width apart and hold a 5kg-10kg weight (dumbbell, medicine ball, plate or power bag) on the fleshy part of your back. Squat, lowering your butt to below knee level, then rise. As you reach the top, lift your right leg off, touching your knee to your elbow, then lower it back to the ground. As soon as the foot hits the ground, lower into your next squat. This time, as you come up from the squat, raise your left leg.

Sets and reps: Do 3 sets of as many reps as you can on each side.

 

Butt: Decline lunges

Why? Lunges are great for getting burn in the legs and butt. The decline version goes a step further.

How? With a bench about a metre behind you, stand on your right leg and reach back with your left leg. Place the toes of your left foot on the bench and position your foot so it's vertical. Jump your right foot forward a bit if you feel cramped. Bend your front knee and lower your back knee directly down towards the ground. Aim to get your front thigh horizontal. Don't let your front knee pass in front of your toe. Do all reps on one leg, then switch.

Sets and reps: Do 3 sets of as many reps as you can.

 

Butt: Ball pelvic raises

Why? Pelvic raises focus primarily on your backside and hamstrings. The ball ramps up the effect.

How? Lie on your back and place your hands, palm down, on the ground. Place the soles of your feet on a Swiss ball. Now, raise your hips off the ground and push them up as high as you can. Clench your glutes at the top to increase the engagement and try to maintain this engagement as you lower. Touch the ground lightly and repeat.

Sets and reps: Do 3 sets of as many reps as you can.

 

Butt: Cranes

Why? This one-legged dead lift works the lower back, hamstrings and butt.

How? Balance on one leg. Keeping the knee of your grounded leg almost straight, bend forward, lowering your torso slowly to horizontal. Your other leg will extend up until it is also horizontal. Keep your back long and straight. Return to upright, lowering the leg. Repeat to fatigue then switch legs. You should feel this in the hamstring and glutes of the grounded leg.

Sets and reps: Do 3 sets of as many reps as you can.
See our video on how to do cranes.

 

Push it

To get the most from this Get Buff Now routine you need to go to full fatigue on each set. Your mind may say "stop" but I want you to keep going. It will burn, but that's what you're aiming for. Work through these exercises two to three times a week.

 Hope you guys will try these workouts out, let me know if they work. You have to stick with this though. Enjoy xx


Source
http://www.bodyandsoul.com.au/fitness/workouts/the+best+summer+body+workout,15055