We have spent the last couple months posting various pretty hard exercises that will have our bodies looking HOT this swimsuit season. But, writing and reading about exercises won’t do the trick. Taking the actions steps to complete your exercise routine is the hardest part of the process.
Learn how to motivate yourself to action using the following tips from our expert and president of Behavioral Dynamics, Steve Levinson.
Just One Leg at a Time
If you need to strengthen your hips and legs, take it 1 leg at a time. 1 legged squats is the best way to strengthen your legs and hips, as well as strengthen your flexibility and balance.
If you’ve never done a 1 legged squat, use a chair or table for support. Simply lift 1 leg out in front of you, and then squat down on the supporting leg, keeping your supporting foot flat on the floor. Try to go all the way down to where your butt just touches your ankle, then rise back up. Do as many reps as you can on 1 leg in 1 minute, and then do the other leg. Stronger legs and hips in just 2 minutes!
Erik Akutagawa, Head Instructor, Victory Karate
What action steps have you taken today to prepare yourself for swimsuit season?
Lateral Tube Walking
works legs, primarily gluteal muscles
Place a resistance band around your ankles with your hands on your hips and walk laterally for 10-15 steps. Always remember to have your feet facing forward. Do 1-3 sets. This will burn!
Body Squats
works legs, core, and arms
Place your feet shoulder width apart with your arms out in front of you at shoulder height and squat down to the height of the chair, or to where you feel comfortable. Remember to keep your feet/knees facing straight forward. Do 1 to 3 sets of 10-15 repetitions at a slow tempo.
Ryan Krane, Fitness Consultant, Certified Corrective Exercise Specialist, Ryan Krane, Inc.
Show off you legs with confidence this summer season and rock those sexy short skirts! What action steps have you taken today to prepare your legs for swimsuit season?
Effective Chest Exercise
A good chest exercise is the dumbbell chest press. If you have some dumbbells and a bench, you will lie on the bench on your back, take the dumbbells, with weight that is not to heavy and not to light, and do positives and negatives for about 4 sets of 12-15 reps.
Kenyon Glover, Fitness Trainer, Ultimate Fitness Company
Make May your month of Action! There is still time to get into shape for swimsuit season. What action step have you taken today to prepare yourself for the beach this summer? read more →
Today’s strength training exercise comes to us from our Premium Guest Blogger, Lando. He shares a sequence of exercises that will strengthen our arms and shoulders, beautifying our upper body for swimsuit season!
Try to Hold On
Weightlifters across Europe and Asia have long known the benefits of static holds to build strength in the body without the all of the stress on the joints. One great way to build strength in the shoulder girdle (all of the muscles, tendon, etc. that hold the shoulder in place) is to take weights that are heavier than you normal use and hold them over your head for an extended period.
Start with the weights in your hands at shoulder level. Tighten the stomach muscles and squeeze the glutes to ensure a stable midsection. Press the weights overhead until the arms are locked out. Hold for 30-60 seconds or until fatigue will not allow you to keep your midsection tight and arms straight.
Want to add intensity? Perform a super set with the overhead hold coupled with 10-12 reps of a dumbbell shoulder press using a lighter weight than for the hold. For example, a 31-year-old woman could use 15lb. dumbbells to hold for 60 seconds and immediately switch to 8lb. dumbbells to press for 12 repetitions. This is sure to make the shoulders both strong and healthy!
Brandon Henry, Owner, Performance Strength & Conditioning
Make May your month of action. Every step takes you closer to your goal! What have you done today to prepare yourself for swimsuit season? read more →
Stretch It Out!
Use a simple thera-ball to strengthen and stretch your back and chest. Stretch your back and chest by laying on your back on the ball and stretch your arms out to the side and over your head and allow your head to stretch backwards.
Use a thera-ball to improve the results of back and chest strengthening exercises such as sit-ups, planks and pushups. They demand you fire postural muscles to maintain balance and control.
Paul T. Scheatzle DO, MS, Physician, Author, Bailey Rehabiitation
How will you start your action plan today to get prepared for swimsuit season? read more →
The Ultimate Upper Body Exercise
Dips – The triceps dip is the fastest way to tone the arms and build strength in the shoulders and chest. Men can achieve the “horse-shoe” shaped triceps and women can tighten the dreaded underarm with the dip.
Begin with bench dips. On a flat bench or chair, place your hands outside of your hips, palms on the bench and fingers facing the share direction as your feet. With legs feet planted on the floor and the hips up in a bridge, bend at the elbows and lower your rear end to the ground. Keeping your core engaged and chest up, press through the palms and return to the starting position. When bench dips become too easy, elevate your feet onto another bench or stable surface.
If you are ready to take the triceps dip to the next level, you will need a dip station or parallel bars. Grasp your bars, and suspend your body above the bars with arms extended. Bending at the elbows, lower your body towards the ground until your upper arm is parallel to the ground. Finish the movement by driving through the palms flexing the triceps and core to return to the stating position.
Joe Vennare, Director of Programming, Hybrid Athlete
Feel the burn by trying these daily exercises for a toned body that will turn heads on the beach this summer! What have you done today to get ready for swimsuit season?
I Got Your Back!
The multifidus, a key member of the Inner Unit which usually protects a spinal joint, doesn’t activate properly when injured and quickly atrophies—as much as 25% in 24 hours—with the dysfunction continuing even after the symptoms of pain have disappeared. This occurs because, unlike many other muscles with polysegmental innervation, the multifidus has unisegmental innervation (it has no back up nerve to feed it in case of injury). If it shuts down, the part of the spine which it stabilizes is at the mercy of every impact force transmitted through the body.
So the key is to turn the multifidus back on. It’s not quite as easy as contracting a bicep, but the following exercise can help. By creating a diagonal shear force through the spine which the body perceives as threatening (and, indeed, it is under the right circumstances), the neuromuscular system overrides any neurological inhibition which has been caused either through pain or disuse.
Horse Stance Vertical Exercise
On hands and knees, lift one hand up just enough to slip a piece of paper underneath it. Do the same thing for the opposite knee.
Hold for 5-10s while minimizing any lateral deviations or change in spinal curvatures (basically stay still).
Switch and repeat for 5-10 reps each side.
At the same time, activating the pelvic floor muscles (the muscles one uses to stop the flow of urine) along with the TVA will help turn on the multifidus as they are all on the same neurological loop. Therefore, turning one muscle on helps to activate the other muscles.
Andrew Johnston, Master in the Art of Living, Triumph Training
Every day is a new opportunity to get active. What have you done today to prepare for swimsuit season?
To have great Abs you must have strong back muscles!
One of the best ways to begin building a strong back is to lie down on your stomach face down. Place your arms by the side of your ears and extended up flat on the floor. Your legs should be flat behind you so yo are making a small l on the floor. First raise the right arm then lower do 8 times – now raise the left arm then lower do 8 times. Now left the right leg and lower do 8 times. Lift the left leg and lower do 8 times.
NOW lift the right arm and the left leg at the same time – lower and do 8 repitions. And you guessed it – now lift the left arm and right leg at the same time – lower and repeat 8 times.
LAST LIFT BOTH ARMS AND BOTH LEGS ALL AT THE SAME TIME – lower and repeat 8 times. As you become more advanced you can do this exercise while lying atop a bosu! Works great but take it slowly till you build up your muscles.
Mary Ellen Ciganovich, Director: / Educator, R.E.A.L. Health,LLC.
Make the month of May a month filled with action! What have you done today to help prepare yourself for swimsuit season?
Subscribe to receive updates!
The Pretty Hard Work Store
The Knowing Flow – The Complete Package 
Race Day Domination: Obstacle Expert Package (Digital Product) 
Kettlebell Total Body Conditioning (DVD) Recent Posts
15 May 20138 More Quick Tips on How to Start a Physically Active Routine
14 May 2013Curb Your Cravings With Almost Heaven Almond Macaroons
30 Apr 2013Shaved Heads, Pride and Being Blissfully Grateful
26 Apr 2013Home Gym: Keep It Simple
24 Apr 2013Don’t Neglect Half Your Upper Body – Try Inverted Pull-ups!
Recent Comments