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Condition
by Anthony Ayala and Amy Swenson
With summer just around the corner, it is time to shape up for beach season. Using these simple exercises, you will be ready for fun in the sun in no time! Reverse Crunches
Lie on your back with your legs perpendicular to your body, knees bent with feet off the floor, and hands behind your head. Use your abdominal muscles to lift your shoulders and hips off the floor at the same time. On go as far as you feel in control. Remember not to pull on your neck. Slowly return to the starting position and repeat twenty times.
Abdominal Holds
Sit on the edge of a sturdy chair with your back straight and your knees bent. Hold on to the edges of the chair with fingers facing forward. Tighten your abs and lift your butt off the chair, putting your weight onto your arms. Hold, then lower yourself back down. Repeat fifteen times for a complete set.
Prone Cobras
Lie face down on your stomach, arms forward, thumbs up and legs straight out behind you. Lift your shoulders and legs off the floor simultaneously by arching yourself upward. Keep your chin tucked and your head in line with your spine as you begin moving your arms outward, with your thumbs pointed up. Continue this movement until your arms are by your sides and your shoulder blades are back and together. Slowly return to the starting position, and complete the set with twenty reps.
Planks
Lie face down on the floor, resting on your elbows and forearms. Lift your butt off the floor, shifting your weight onto your knees. Lift your knees and balance on your toes. Keep your back straight and hold for fifteen to thirty seconds. Lower your knees back to the floor to rest, then repeat ten times.
Condition Supermans
Kneel on the floor with your head and spine parallel to the floor. Slowly raise your right arm and left leg at the same time, using your abdominals to control the motion and keep your balance. Fully extend your raised arm and leg parallel to the floor. Then return to the starting position, switch, and repeat thirty times.
Pendulums
Lie flat on your back with your legs extended to the ceiling and your arms at ninety degree angles to your body with palms down. Keeping your legs straight and moving only your hips, lean your legs as far as possible to the right, without losing your balance. Return to the original position, but do not pause. In the same movement, lean your legs to the left, making sure your arms don’t leave the floor. Complete twenty repetitions.
Full Vertical Crunches
Lie on your back with your hands behind your head and your legs perpendicular to your body. Using your abs, lift your shoulders from the floor, and at the same time, push your heels to the ceiling. Release your abs and repeat twenty times for a full set.
With these exercises working your abs and back simultaneously, you will see beach-ready results just in time for swimsuit season!
Continued in Part 3.