If you've been working out and are contemplating a swimsuit, then you'll likely want to take some extra steps to feel your best. I usually start increasing my workload around February. Now, with pool season here, I like to add some advanced exercises to my arsenal.
The targeted poolside muscles are legs, buttocks, abdominals and arms. These are some advanced exercises, so this article is for the current or consistent exercise participant. Note: Be sure to warm up your body for at least 8 minutes prior to exercise.
Please consult a physician before starting this or any exercise program.
Plyo Lunge
(Total leg toner with focus on buttocks)
Complete two to three sets of alternating 12 to 25 repetitions. Exhale on the up motion and explode into a jumping motion. Split your legs as you become airborne and then coil down as your legs act as shock absorbers. Keep your back tall and your abs tight. You may hold on to a stable door jam or brace beam to maintain balance and jumping assistance.
V-up Abdominal Crunch
(Works the abdominals)
Do one to three sets of six to 20 reps. This is a great addition to your existing abdominal routine. Your legs should lift up rather than pull in. A tilting of the pelvis will allow the abs to do their work. Exhale as you come up. Your balance may falter from time to time, but re-adjust and keep going.
Concentrate on your abs. If you begin to feel this exercise in you back, stop. If you feel it in your back any sooner than eight reps, then you may not have the abdominal strength yet to execute this movement. If this occurs, this may not be the exercise for you.
21-Arm Salute
(Works biceps and front shoulder)
Start with your knees bent, back tall and abs tight. Curl your dumbbells from straight arms down to a halfway up position. Do this for seven repetitions. Now, from a halfway up position to a full up position, do seven more reps. Finally, from a full down position to a full up position, complete another seven reps. Exhale every time the weights go up. By the time you get to 21, your arms will be ready for suntan lotion.
Women, use 3 lbs. to 12 lbs. to get a burn. Men, look for 10 lbs. to 30 lbs., depending on what you're ready for.
Do two to three sets of seven reps at each of the three positions.
This addition to your program will offer optimum buttocks, defined abs and sleek arms. Keep up your cardiovascular activity and good nutrition for a lean body. Oh, and be safe around the pool this summer!
