Yes, summer is definitely here. The sun is shining, the temperature is rising, the beach is calling! There are so many things we want to do and enjoy during summertime but it is not a reason to skip your workout. What if you could combine your tanning/pool sesh with a quick but effective workout? Yes, you prayers have been answered haha. Here are 7 moves you can do by the pool and that will tone your body. So no more excuse, let’s get on it girls 🙂
- Side Plank
This exercise will work your full body but is especially good for your abs and waistline.
Lie on your side on the pool chair making sure your shoulders, butt and feet are aligned. Rest on your forearm, your elbow directly underneath your shoulder. Contract your abs and lift your hips off the pool chair. Your body should still be in a straight line. Hold for 10 seconds then push your hips a bit higher and then dip them back 10 times. Release to the initial lying position. Repeat this sequence 5 times before switching side.
- Legs pull ins
This move is great to target your lower abs, hips and glutes.
Sit on the pool chair and lean back a little bit, resting on your forearms. Extend your legs in front of you. This is the starting position. Pull your knees in towards your chest and engage your lower abs. Return to the starting position and repeat this move 12 times.
- Booty lift
As you have probably already guessed, this move is the best to target your glutes, your hamstrings as well as your abs.
Lie down on your back, your back resting on the floor. Lift your legs and rest your feet and calves on the pool chair. With your legs staying hip width apart, lift your booty off the floor, engaging your core and hamstrings. Your body should be in a straight line from your shoulders to your knees. Lower your butt back down to the starting position and then repeat this move 12 times. If you want to make this exercise a bit more difficult, you can spread your knees to the side when you are at the top of the move and then close them back in and lower down.
- Chair split lunges
This move will help you target your glutes, quadriceps and hamstrings effectively.
Stand up in front of the pool chair. Rest one foot on the chair, the other foot is on the floor. Lunge forward until the quadricep of your standing leg is parallel to the floor. Make sure that your bent knee is not going pass your toe, it is really important to protect your knee joint! Get back up to the initial standing position by pressing on your heel and contracting your glutes. Make sure to keep your core engaged during the whole move. Repeat this 10 times and then switch leg.
- Chair squats
Another move targeting your glutes and hamstrings.
With your feet hip width apart, stand in front of the couch and then lower your booty down, until it nearly touches the chair. Keep in mind to contract your core and sit back with your knee not going pass your toes. Once your get there, hold for 10 seconds contracting your glutes and then push through your heels to get back up straight. You can extend your arms in front of you for more balance if you want. Repeat this move 12 times.
- Incline push ups
Now it’s time to work these arms and more specifically your shoulders and triceps.
Get into a push up position, your hands resting on the pool chair and your body in a straight line for head to toes. Lower down keeping your arms by your side all the way and then come back up. Repeat this move 12 times.
- Tricep dips and leg lifts
This last exercise will tone your triceps, shoulders and also your glutes.
Sit on the edge of the pool chair with your hands on the chair, fingers facing forward. Walk your feet out in front of you until your booty is hanging off the edge of the chair. Lower your butt towards the floor by bending your elbows behind you. As you lower down, lift one foot off the ground and extend the leg in front of you, pointing the toes. Lower the leg back on the floor and lift yourself up to the starting position. Repeat this move 12 times, alternating leg each time.
And this is your poolside workout. You can now train and tan at the same time. No better way to go 🙂 If you are feeling really motivated, you can do this sequence 2 more times. And don’t forget to sip on a nice healthy smoothie/cocktail after that to recover from your workout! Have fun!
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