As February approaches, it’s time to check in with our New Year’s Fitness Resolutions. Studies show that 88% of us give up our resolutions before the end of January. You started the year off strong, but somewhere between family and work you couldn’t keep up. Don’t give up now! Bikini season is just a few short months away. Instead of setting goals that can be overwhelming, make your goals attainable. Set a goal to work out just 15 minutes a day. With these three simple exercises you can slim down and tone up. Don’t cover up this season! Get ready to flaunt your new fab body with these insanely simple exercises. Each one is designed to tighten your gluts, arms and tummy.
Lie on your back, feet flat on the floor with your knees raised. Your feet should be about hip-width apart, toes facing forward. Gently tighten your abdominal muscles, pushing your lower back into the floor. Keep your abs slightly tightened throughout the exercise.
Inhale deeply through your nose, lift your hips up off the floor, keeping your abs tight. Press your heels into the floor. Avoid pushing your hips too high. This can cause hyperextension in your low back. Remember to keep your abs slightly clenched.
Exhale through your nose. Slowly lower your hips back to the floor. You are now in the original starting position.
Repeat this exercise 15 times. Remember to breath! It will help release your muscles and keep you focused!
Start on all fours, kneeling with your hands under your shoulders. Your fingers should be facing forward. Engaging your abs, lift your knees. Step back one foot at a time. You will now be in a push-up position. Your hands remain under your shoulders. Keep your abs tight during this process to ensure that your lower back stays strong and doesn’t sag. Inhale deeply through your nose.
While exhaling, shift your hips back toward the wall behind you. Your hips will rise and your body will form an inverted V. Keep your head slightly tucked, don’t extend your neck. Keep pressing your heels towards the floor. It’s okay to allow a slight bend in the knees. You don’t want to over-extend your hamstrings, this could cause a serious injury. You can work toward straightening the knees, but take it slowly.
Inhale through your nose. Release your hips back down towards the floor, keeping your arms strong and your head tucked. Return to the starting push-up position.
Repeat this exercise 15 times.
Lie on your stomach. Plant your palms firmly on the floor with your elbows tucked close to your sides and directly under your shoulders. Make sure your fingers are facing forward. Tighten your core. Engage both legs entirely, thigh muscles, calves and ankles (extending your toes towards your shins). Inhale deeply.
While exhaling, slowly lift your torso and thighs off the floor. Keep your torso and legs strong and engaged. Keep your lower back active, don’t let it sag. Avoid hiking your hips to high in the air. You want a straight back. Start by holding this position for 5 seconds. Inhale/Exhale with each count. As you get stronger, increase the time you hold the plank.
With an exhale, lower your body back towards the floor. Keep your torso and legs engaged as you slowly lower towards the ground.
Repeat this exercise 15 times.
You should not feel any pain while performing these exercises. If you feel pain, especially in your lower back, stop immediately and consult your healthcare provider. Before beginning any fitness program, always consult a qualified healthcare provider. Stop your exercise immediately if you experience faintness, shortness of breath or pain.