Do you want a nice, toned body for the summer? Are you getting ready to
strut your stuff at a pool or at the beach? With a little work,
exercise, and discipline, a hot body can be all yours.
Part 2 of 2: Exercise
1
Do your cardio. Cardio
is great way to burn calories and get your body in shape. The goal is to
get your heart rate going at a healthy clip so that it burns extra
energy.
Start off running for half an hour a day for two weeks, or ride your
bicycle at an intensive level. If you think you can handle it, jump
into an hour day for better and faster results.
If you run out of breath, it is ok to stop and rest for about a
minute, but don't stop long enough for your heart rate to slow down.
When you are ready to stop, take a cool-down walk. Walk at a fast
pace first then slow down gradually. Don't forget to stretch before and
after your workouts.
2
Start walking. If you
don't do anything else, get yourself to walk at least 15 minutes a day.
Walking is a great way to exercise, and studies show that even 15
minutes can increase your lifespan by three years.[3] So you'll live longer and look better to boot!
Take the stairs instead of the elevator when possible. Walking up stairs is a great way to work your leg and glute muscles.
Get a pedometer. A pedometer measures how many steps you take over
the course of the day. People who wear pedometers tend to walk more than
people who don't.
Find excuses to be outside! The more you're outside, the harder it
is not to walk. Especially when it's nice out, eat lunch outside, take a
walk after dinner, or walk your dog regularly in the morning.
3
Get a workout routine.
Working your body — with weights or without — targets extra flab where
you don't want it: your lower arms, your thighs, your rump, your belly. A
workout routine is an important part of getting that body ready for its
debut!
Stretch before you work. Pick out your own stretches, but always use
a hurdle stretch and a saddle stretch to increase flexibility. Try
using stretches that simulate what you would be doing when you do
exercise. This will get your muscles ready for the real work.
Begin with 50 crunches. You must do a proper crunch to get results.
Always keep your hands across your chest. Lift up using your abs, not
your back. Come down only until your shoulder blades touch the ground.
Don't use the ground to bounce back into your next crunch.
Do as many push ups as you can do; push your limits as much as
possible. Arms straight, bend all the way down, your bottom must stay in
line with your body, not pushed up in the air.
Do leg lifts.
Start by laying on either side and lifting your leg up in the air,
bring it almost all the way down, but do not let it touch your other
leg. Then switch. Do 20 reps on each side for starters, you can increase
as you progress with your workout. For added resistance, you may get a
weight and hold it on top of your thigh or one of those weights that
attach to your ankle.
Do the "Superman." Lie flat on the ground with you arms outstretched
in front of you. Lift up your legs and arms and chest off the ground as
high as you can. Hold this for 10 seconds. Then return to starting
position and rest for 5 seconds. Then repeat. Do a total of 10 reps.
Do as many arm curls as you can on each side. This is a basic
starting work out. Once you feel no burn until you pass 12 reps,
increase the weight you lift slightly. The optimal amount of weight to
lift is an amount you can lift at least 8 times, but begin to feel a
burn before 12 reps.
2Start walking. If you don't do anything else, get yourself to walk at least 15 minutes a day. Walking is a great way to exercise, and studies show that even 15 minutes can increase your lifespan by three years.[3] So you'll live longer and look better to boot!
3Get a workout routine. Working your body — with weights or without — targets extra flab where you don't want it: your lower arms, your thighs, your rump, your belly. A workout routine is an important part of getting that body ready for its debut!
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