Getting in shape for summer doesn’t have to be complicatedโit just needs to be effective! Whether you’re looking to tone your body, build strength, or lose a few pounds, the right exercises can make all the difference. We’ve compiled 8 powerful moves to help you achieve your ideal summer body.
If you have a pre-existing or past health condition, be sure to consult with your doctor before starting any new exercise routine. Always listen to your body, and stop immediately if you feel any pain or discomfort.
1. Wall Squat
- Stand with your back against a sturdy wall, feet shoulder-width apart, and step forward.
- Lower your body by sliding down until your thighs are parallel to the floor, ensuring your knees stay over your ankles.
- Distribute your weight evenly, grip the floor with your feet, and rest your upper body against the wall. Keep your chin tucked.
- Engage your core, keep your ribs down, and slightly tuck your pelvis. You can rest your hands at your sides or place them on your legs.
- Hold the position, maintaining proper form throughout.
Benefits: Wall sits strengthen the core, legs, and back while improving muscular endurance and boosting metabolism to help burn fat. They require no equipment, making them an easy and effective exercise you can do anytime.
2. Plank Pose
- Start on all fours with your shoulders directly over your wrists, fingers spread wide, and your middle fingers pointing forward.
- Press your hands into the floor, engage your upper arms, and draw your lower belly in.
- Extend one leg back with your toes tucked, then extend the other, creating a straight line from your head to your heels.
- Slide your shoulder blades down, engage your thighs, and lengthen your tailbone toward your heels.
- Push the floor away evenly, pressing your heels back as though they are pushing against a wall.
- You can gradually increase your hold time by 5โ10 seconds until you can maintain the position for over a minute before advancing to more challenging movements.
Benefits: Planks are a quick, equipment-free exercise that strengthens the core, helping to protect the spine and prevent back pain. They also improve stability, reducing the risk of injuries during strength training and daily activities.
3. Mountain Climber
- Start in a plank position, balancing your weight evenly between your hands and toes.
- Ensure your hands are shoulder-width apart, your back is flat, your core is engaged, and your head is aligned with your spine.
- Drive your right knee toward your chest as far as possible.
- Quickly switch legs, extending one while pulling the other in.
- Keep your hips low and move your knees in and out as quickly as possible while maintaining steady breathing.
Benefits: Mountain climbers are a full-body exercise that boosts cardio endurance, core strength, and agility, while engaging multiple muscle groups. They strengthen the shoulders, arms, chest, and quads, improve heart health, and increase calorie burn. You can also increase intensity by adding ankle weights.
To maximize effectiveness and prevent injury, avoid common mistakes such as bouncing on your toes, which reduces core engagement, and not letting your toes touch the floor, which limits the movementโs benefits. Also, ensure your weight is balanced with your shoulders directly over your wrists.
4. Bicycle Crunches
- Engage your core to stabilize your spine and gently support your head with your hands.
- Lift your knees to a 90-degree angle, keeping your feet off the floor.
- Exhale and begin a slow bicycle motion, bringing one knee toward your armpit while extending the other leg above hip level.
- Rotate your torso to touch your elbow to the opposite knee.
- Switch sides, continuing the movement in a controlled twist.
Benefits: Bicycle crunches effectively target the abdominal muscles and deep core muscles, while also engaging the hamstrings and quads. Strengthening your core helps improve posture, prevent lower back pain, and enhance performance in daily activities and sports.
To prevent strains, keep your hips stable and drive your legs straight, ensuring your torsoโnot your hipsโhandles the rotation. Avoid straining your neck by focusing on torso movement rather than forcing your elbow to meet your knee. If you have any health concerns, consult your doctor before performing the workout.
5. Jump Rope
- Hold the rope at hip level with your hands.
- Use your wrists to rotate the rope and jump as it passes beneath you.
- Try different jumping stylesโboth feet together, one foot at a time, or alternating between feet.
- Keep going until you complete your set.
Benefits: Jumping rope is an excellent cardio workout that raises your heart rate, burns calories, improves coordination, and may help strengthen bones. It’s a fun, easy exercise that boosts mental health and can be done almost anywhere.
6. Reverse Crunches
- Lie on your back with your knees bent and feet flat on the floor, arms resting at your sides.
- Engage your core, lift your feet, and bring your thighs to a vertical position.
- Tuck your knees toward your face without lifting your mid-back off the floor.
- Hold briefly, then lower your feet back down.
- Start with 10-12 reps and gradually increase as you progress.
Benefits: Reverse crunches target the rectus abdominis while also engaging the transverse abdominis and obliques. This movement helps flex the trunk with less strain on the neck and lower back. Since no equipment is required, itโs an easy and effective core exercise you can do anywhere.
Perform the exercise slowly, keeping your mid-back on the mat while allowing your hips and lower back to lift. Use your hands for balance to ensure proper form.
7. Push Ups
- Engage your core by pulling your belly button inward.
- Inhale as you lower your body until your elbows reach a 90-degree angle.
- Exhale, push through your hands, and return to the starting position.
Benefits: Push-ups strengthen the core, chest, shoulders, arms, and back, improving functional fitness for daily activities while helping protect the shoulders from injury. Research also shows that a higher push-up capacity is linked to better cardiovascular health, making them a valuable measure of upper body fitness.
If you experience fatigue or lack core strength, switch to an easier push-up variation to maintain proper form. Avoid push-ups if you have shoulder, wrist, or elbow injuries. To protect your wrists, use dumbbells or push-up bars, and stop immediately if you feel shoulder pain or hear clicking.
8. Leg Kickback
- Start on all fours with your knees and toes on the floor, hands under your shoulders, and hips aligned over your knees.
- Keep your pelvis tucked, ribs down, and chin tucked. Maintain tension in your shoulders and hips.
- Squeeze your right glute to lift your heel toward the ceiling, keeping your leg at a 90-degree angle and your hips parallel to the floor. Pause briefly at the top.
- Lower your leg back to the starting position without letting it touch the floor.
- Repeat for the desired number of reps, then switch legs.
- Benefits: Kickbacks effectively target the glutes while also engaging the hamstrings. Your core stabilizes the movement, so keeping it engaged is crucial for proper form.
- If you have a pre-existing health condition, consult your physician before starting an exercise program, and always use proper technique. To build strength and see progress, prioritize warm-ups, rest, and nutrition, allowing 24 to 48 hours for muscle recovery between sessions.
