Temperatures are soaring high and soon you'll be seeing people trying to
beat the heat with shorts, halters, summer dresses and crop tops!
But before you do the same, you need to tone your arms, thighs, waist and shoulders, to flaunt your flirty summer wardrobe. Here are some season-specific exercises to incorporate in your fitness routine...
For shapely thighs, hips and butt
Squats: Three sets of 10 to 15 reps Stand with your feet hip-width apart. Lower yourself gently, like you are going to sit on a chair. Keep your toes behind your knees and push your weight on your heels. Straighten your legs to raise yourself back up. Keep your abs in and don't lean too far forward as you lower yourself. For extra toning, hold medium weights in your hands as you squat.
For toned arms
Bicep curls: Three sets of seven to 12 reps Stand straight with medium weights in each hand at arm's length. Keep your elbows close to your torso and rotate the palms until they are facing forward. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Do not use momentum to throw the weights up, and do not let them drop quickly on the way down.
For flat abs
Bicycling on the floor:Lie flat on your back on a yoga mat with your legs bent and feet flat on the mat. Bend your elbows, flare them out to your sides and place your fingers just behind your ears. Contract your abs, move the legs in a pedalling motion, touching the left elbow to the right knee. Focus on keeping the abs contracted during the entire exercise. Do not pull the head toward your legs with your hands, as it will strain your neck.
Common workout mistakes you are making
You may chart out a great exercise routine for yourself, but it won't be any good if you make these mistakes:
Drinking coffee before exercising
Caffeine acts as a diuretic to your body, causing severe dehydration. So, when you consume it before a workout, your body loses fluids. The best way to stay hydrated is to drink water, especially in summer. This will keep you body cool.
But before you do the same, you need to tone your arms, thighs, waist and shoulders, to flaunt your flirty summer wardrobe. Here are some season-specific exercises to incorporate in your fitness routine...
For shapely thighs, hips and butt
Squats: Three sets of 10 to 15 reps Stand with your feet hip-width apart. Lower yourself gently, like you are going to sit on a chair. Keep your toes behind your knees and push your weight on your heels. Straighten your legs to raise yourself back up. Keep your abs in and don't lean too far forward as you lower yourself. For extra toning, hold medium weights in your hands as you squat.
For toned arms
Bicep curls: Three sets of seven to 12 reps Stand straight with medium weights in each hand at arm's length. Keep your elbows close to your torso and rotate the palms until they are facing forward. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Do not use momentum to throw the weights up, and do not let them drop quickly on the way down.
For flat abs
Bicycling on the floor:Lie flat on your back on a yoga mat with your legs bent and feet flat on the mat. Bend your elbows, flare them out to your sides and place your fingers just behind your ears. Contract your abs, move the legs in a pedalling motion, touching the left elbow to the right knee. Focus on keeping the abs contracted during the entire exercise. Do not pull the head toward your legs with your hands, as it will strain your neck.
Common workout mistakes you are making
You may chart out a great exercise routine for yourself, but it won't be any good if you make these mistakes:
Drinking coffee before exercising
Caffeine acts as a diuretic to your body, causing severe dehydration. So, when you consume it before a workout, your body loses fluids. The best way to stay hydrated is to drink water, especially in summer. This will keep you body cool.
Stepping out late for your workout
If you're a late riser, you may tend to put off your exercise routine for later in the morning. But this isn't a great idea, as during summers, the temperatures go up much earlier in the day. The heat can put your body at risk. Sleep early at night and do your exercises as early in the morning, even on weekends. If early in the day is not possible, work out late in the evening when it is cooler.
Not wearing spandex
Most people prefer wearing loose clothes while gymming. But these can cause chaffing, especially when you sweat. Go for options that aren't too tight or too loose. You can wear spandex beneath a loose T-shirt to prevent this.
Skipping a meal post exercising
Starving yourself after exercising won't make you lose any more weight. You need to refuel your body within 30 minutes after your gym session. So, apart from hydrating yourself, you can snack on a small meal, like a hard-boiled egg, a carrot or a shake
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