Summer is in full swing and that means dresses, bikinis, tank tops and muscle shirts. But with all those backyard BBQs and social events full of booze and usually less-than-clean eats, it can be hard to maintain that lean physique you worked so hard to achieve. Here are my top 5 moves that will help you keep it tight as you nosh and sip the summer away!
- Check out this site for full description and video: http://www.exrx.net/WeightExercises/Quadriceps/BWSquat.html
- Still unsure how to perform it? Ask a personal trainer or book in with me to have an assessment done of your squat!
- Try using additional resistance with a barbell
- Try pausing at the bottom for 1-2 seconds
- Try squatting to "Bring Sally Up, Bring Sally Down" - every time the song says "Bring Sally Down" - squat down and hold until the song says"Bring Sally Up" - then come up - it's a killer!!
- Check ou this site for full description and video: http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html
- Still unsure how to perform it? Ask a personal trainer or book in with me to have an assessment done of your dead lift!
- Try using a platform to increase the range of motion
- Try pausing at different points in the lifting or lowering phase for 1-2 seconds
- Check ou this site for full description and video: http://www.exrx.net/WeightExercises/LatissimusDorsi/BWUnderhandChinup.html
- Use the machine-assisted chin-up until you can lift your own body weight
- You can also just work the eccentric (lowering phase) until you are capable of lifting your own body weight
- Pull-ups use an overhand grip, which is harder
- Try a 5-second eccentric (lowering) phase
4. DOUBLE REVERSE CRUNCH
Why It's Great:
- Add another ab exercise to be done right after this one, no rest yet!
- Hold the crunch position for 1 second and lower for 3 seconds
5. CHATURANGA - UPWARD DOG - DOWNWARD DOG
Why It's Great:
- Begin movement by lowering yourself towards the floor, while keeping elbows in close to your body and spine remaining neutral, abs braced (lower-left photo) until upper arms are parallel to floor and you are hovering (chaturanga).
- Push-up into upward dog position, remaining on your toes and stretching out the front of your body (bottom-right photo).
- Bend at your hips and push your butt back into the air, aiming to keep knees and arms straight, spine and head neutral.
- Repeat by bending at the hips and going back into a high plank position.
- Hold chaturanga for 1-3 seconds before going into upward dog