It’s been less than a month since spring officially sprung, but swimsuit season is fast approaching.
And for some, the bikini is the bane of existence. Rather than crash diets and intense workouts to get into swimsuit shape, try targeting specific areas. Here are some healthy exercise tips from area fitness experts to get into summer shape.
Arms
Try yoga for toning arms. Kathryn Smith, an instructor at North Shore Yoga, suggests a combination of high and low planks (think push-ups with elbows drawn toward the ribs), and downward and upward facing dog positions to work the arms. A downward facing dog is an inverted V position, feet and hands on the floor, head down. For upward dog, begin face down and press up, lifting the torso and pelvis off the floor while arching the back.
Stomach
For killer abs, it’s all about the crunch. Jillian Ward, assistant fitness manager at the downtown Rush Fitness Complex suggests mixing up standard crunches with a twisting version. Place one ankle over the knee and bring the ankle up o the opposite knee to target the obliques. “Of course if you do one side you’ve got to do the other side,” Ms. Ward said.
Leg lifts can also work the belly. Lay on the floor with your hands beneath your back and bring both legs up at once, keeping them straight to work the lower abdominals.
Behind
Lindsey Lowe, certified BODYVIVE instructor at Studio 360 Fitness, said to shape and sculpt the rear, do squats. “Start out with great posture,” she said, “with the core and belly braced feet wider than shoulder distance, toes out.” As you squat down, press the knees back and squeeze the gluteal muscles.
The work can continue during non-workout times as well. Ms. Lowe suggests keeping the behind tensed when walking stairs. “Work on those assets,” she said.
Thighs
Lunges with both knees at a 90 degree angle are great for working thighs, said Tammy Nichols, a personal trainer at SportsBarn, as are bridges. For an effective bridge, lay flat with heels on a step or stability ball (or feet flat on the floor if neither is available). Lift the torso through the upper back, keeping hands and heels on the ground. “Keeping the heels planted engages the from the booty all the way down,” Ms. Nichols said.
Calves
For toning the calves, try standing calf raises, lifting up to the toes and down again, according to Pennie Norris, a personal trainer at Jack Silberman Fitness. She suggests 20-25 reps, incorporating weights to add more resistance over time. “If you don’t feel a burning in your calves, you need to increase your weight,” she said.