5 Quick and Fun Exercises to Help you Get Toned This Summer : Time to say goodbye to this comfy winter cozies (we’ll miss you), so long to those rainproof spring jackets and boots, and get ready to say HELLO to summer. With the colder months behind, it’s an excellent opportunity to make the most of the warmer weather with a little vitality-building exercise.
The World Health Organization (WHO) recommends around 150 minutes of moderate-intensity activity per week or around 22 minutes a day, it might not seem like much, but if you’re like me and seem to find yourself always too busy for a full gym session, you want to make the most of your exercise time. Here are 5 of the best (and quickest) exercises to do at home or in the park that will leave you feeling happier, healthier, and probably a little sweatier.
Top 5 quick and fun exercises
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Plank it
Who would’ve thought that something so simple could be so effective? The plank is a classic and sometimes overlooked exercise that builds your core, supports your back muscles and tones those arms and shoulders of yours all at once.
Start with a low plank position, elbows on the ground below the shoulders, hands clasped together and body straight out (this is vital), hold on your toes. Maintain the position for 10 seconds to start each day, then work up to 30, 45, 60, and 90 seconds over time.
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Squats
There are lots of squats to choose from – sumo, narrow, classic. Our advice? Go for a mix. This magic little activity helps to tone your thighs and bottom while building your balance and stability.
Start with a classic squat (legs slightly wider than hips) and low yourself downward, as if sitting in a chair. Repeat 5 times. The go for the sumo (legs wide) and then narrow (legs close together) squats, each with 5 reps. Increase this number each day, and you’ll soon see results.
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Frog jumps
Time to hop to it. This fun and bouncy activity really gets your heart going and builds your leg muscles and core – you need balance after all.
To start, get in a deep squat position, hands on the floor, like a resting frog. Then leap up with those hands in the air. Try to land gently and repeat this activity 10-15 times. Find the best way to do a perfect frog leap in action here.
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Jumping jacks
A throwback to gym class. There’s a good reason this activity was so popular, and no, it wasn’t to punish you. Jumping jacks build your heart rate and get those muscles limbered up. They’re also great for your coordination too (try to clap at the top).
Start off by standing with your feet almost together, jump up and out with your legs and raise your arms to clap above your head, forming a star position. Try to land gently. Repeat 10 times, increases each day.
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Bicycle crunches
Time to tone those abs. Bicycle crunches work your stomach muscles and your lower back, building overall core strength.
Lie on your back on a yoga mat, ensuring your spine is straight. Raise your knees up, parallel to your hips. Fold your hands behind your head. Now, as you start to move, cycle your legs like a bicycle – forward and out, bend and back, whiling keeping motion with your elbow; left elbow to right knee, right elbow to left knee. Aim for 20 reps to start and increase over time.
A little extra
Aside from giving you a happy-hormone boost, exercise has lots of health benefits too. Undertaking regular activity can lower your likelihood of getting several of the most common risks to health such as heart disease, type 2 diabetes, cancer, and stroke by up to 50%. What better excuse do you need to get a quick workout in?
For an extra boost to your routine, why not add an evening-time walk to mix, an early morning run or even play an active outdoors game with your friends, Frisbee anyone?
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5 Quick and Fun Exercises to Help you Get Toned This Summer
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