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Your Best Beach Body

Get swimsuit-ready fast

July 29, 2008
By Lynne Brick, RN, BSN
Photography ©2008 Jupiterimages Corporation

 
Your Best Beach Body Get swimsuit-ready fast
 

As summer approaches, so do worries about appearing in a bathing suit once again.

But never fear, BTB is here! BTB? Below-the-belt moves that target the belly, thighs and buttocks. But before we dive into BTB, here are three lifestyle tips to not only help you look your best on the beach but also to give you more energy and confidence in general.

  1. TIP: CRAVE CARDIO
    The Surgeon General recommends that women exercise 30 minutes every day, seven days a week. Your workout doesn’t need to be anything fancy — just put on your most comfortable laced shoes and walk. Walk briskly, pumping your arms, and you can burn up to 200 calories in an hour while also enjoying the beautiful weather. You will not only do your heart good, but you’ll also help your bones. Walking is a weight-bearing, bone-building exercise that can aid in the prevention of osteoporosis.
  2. TIP: RIDE THE STRENGTH TRAIN
    Strength training slows the aging process, burns calories and fat and strengthens your bones. Muscle mass has great benefits. One pound of fat burns only 2 calories per day, while one pound of muscle burns 45 calories per day. Besides, fat takes up five times more space in your body! The American Heart Association recommends that women strength train two times a week for a healthier heart. Simple strength-training moves you can do anytime, anywhere include push-ups, wall squats, triceps dips and calf raises.
  3. TIP: FOCUS ON FAB FOOD
    Food should be your friend, not your foe. Focus on heart-healthy foods low in fat, sodium and sugar, such as fresh, colorful fruits and veggies. You should also drink two to three liters of water a day.

Now that you’ve resolved to make wise lifestyle choices, here are a few BTB exercises.

BELLY

Internal Stabilization – Lie on your belly. Rise up on your elbows, keeping them under your shoulders. Place your shoulders back and down. Tighten your abdominals from top to bottom (north-south) and hip to hip (east-west), pulling them toward your spine. Rise up on your knees. Hold for 30 to 60 seconds. Repeat 3 to 5 times. Need more? Rise up on your toes, keeping your spine long and straight.

Plank – Place your hands on the floor under your shoulders. Tighten your abdominals and keep your spine straight. Rise up on your toes. Hold for 30 to 60 seconds. Repeat 3 to 5 times.

Side Plank – Keep your right hand under your right shoulder and rotate your body toward the left wall. You want to stay in a straight line. Easy: Drop your bottom knee to the floor. Hard: Lift your top leg as you lift your top arm, maintaining your body in a straight line. Hold for 30 to 60 seconds. Repeat on the left side.

Bicycle – Lie on your back. Pull your abdominals in tight, connecting your belly button to your spine. Place your hands behind your head with your elbows back. Draw your right knee in toward your right shoulder, at the same time rotating your torso toward the right wall. Think of directing your left armpit toward your right hip. Reverse the movement. Do 50 repetitions. Easy: Keep one foot on the floor as you alternately lift the opposite knee.

THIGHS

Lunges – Keep your body straight and tall in a neutral position. Step forward with one foot, maintaining at least a 90-degree angle in your knee. Be sure your back knee stays under your hip. Pull your foot back to the neutral position. Reverse to the other side. Repeat 20 times.

Wall Squats – Place your back against the wall with your feet 6 to 12 inches forward. Allow your body to lower as you keep your back straight and your knees at greater than a 90-degree angle. Hold for 30 to 60 seconds. Repeat 3 to 5 times.

Leg Lifts – Standing, lift your leg to the front, to the side and/or to the back. Be sure to keep your hips straight and your abdominals strong. Do 30 to 50 lifts with each leg.

BUTTOCKS

Step-Ups – No “butts” about it, step-ups can give your backside a lift! Find a bench or steps 18 to 24 inches tall. Step up with your knee at an angle of at least 30 degrees. Repeat 30 to 50 times with each leg. Need more? Hold 5- or 10-pound dumbbells.

Lower Body Extension – Lie on your belly. Keep your abdominals tight and your shoulders and head on the floor. Lift your legs from your hips to your heels, keeping your legs straight. Hold for 30 seconds. Repeat 3 to 5 times. Need more? Add a swimming-style motion with your legs and stretched-out arms.

Gluteal Squeezes – This can be done anywhere and offers tremendous benefits. Simply squeeze your glutes and hold for 30 to 60 seconds. Repeat 5 to 10 times.

I look forward to seeing you and your best beach body this summer!

LYNNE BRICK is the owner of Brick Bodies® and Lynne Brick’s Women’s Health & Fitness™, a chain of coed and women-only health clubs in the greater Baltimore area. An author, international fitness consultant and motivational speaker, she can be reached at Lynn...@Brickbodies.com.

 
 
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