Exercise specialist shares exercises to get in shape
The sun is shining, and the long wait to pull out that swimsuit is finally over. Before you slip on that itty, bitty polka dot bikini and head to the beach and the endless summer of pool parties, fit five easy exercises into your workout plan.
Chene Tracy, an exercise specialist at CHRISTUS Louisiana Athletic Club Shreveport, ACSM Certified Personal Trainer and CrossFit Level 1 Certified Coach, shared five simple exercises recommended for healthy and fit individuals.
Remember, it is always a good idea to consult a physician before starting an exercise program. Make sure you are warmed up properly before attempting these exercises.
1. Stair Sprints – Run up a flight of stairs, walk back down, recover by walking for 30 seconds; complete 10 sets and work toward completing 20 sets. This exercise will benefit the entire body.
2. Air Squats – Stand with your feet hip-width apart with your toes pointed slightly outward. Bend your knees and push your butt and hips down behind you. Squat down to the depth of a kitchen chair or sofa. As you get stronger, work toward squatting below parallel. Be sure to keep your weight on your heels and keep your knees over your toes. Strive for four sets of 15 repetitions. Air squats work the butt, legs and core. Don’t be surprised if you are winded after just one set.
3. Good Mornings – Stand with feet about hip-width apart holding a bar. Keeping abs braced and knees slightly bent, pitch forward from the hips and lower the torso until it is parallel to the floor. Lift up and repeat. Keep the abs tight throughout the move. For strong glutes and increased hamstring flexibility complete four sets of 15 reps.
4. Plank Sit-Up Combo – Lie face down resting on the forearms, palms flat on the floor. Rising up onto toes and resting on the elbows, push up off the floor. Keep your back flat. After holding the plank position for 30 seconds, complete 10 full sit-ups. Complete four rounds. This exercise combination will improve core strength.
5. Burpees – Get into a squat position with your hands on the floor in front of you. Kick your feet back into a push up position. Return your feet back to the squat position as fast as possible. Immediately jump straight up, hands overhead and clap them together. Burpees are one of the best total body exercises you can do and burn mega calories. Try doing 30 seconds of burpees followed by 30 seconds of rest, repeat until failure. Count the number of rounds you complete so you can beat that number next time.
It doesn’t end with exercising. Healthy eating is also key for a beach-ready body. Here are a few tips to add into your daily diet:
· Limit sugar and starches; replace with vegetables and some fruit.
· Add lean protein such as chicken, fish and egg whites.
· Drink 1/2 your body weight in ounces of water daily.
Remember the key to being healthy and fit is consistency and dedication. And the key to looking good by the poolside is confidence.
–Tiana Kennell
