Few people are lucky to gorge down an entire holiday meal and still not bulk-up. For the rest of us, well let’s just say that the Thanksgiving turkey... is not so “thankful”. During the holiday season, it is not easy to indulge in guilt-free eating because we are always mindful of the extra calories that are up for grabs. What if we tell you that this holiday season you won’t have to fear to put up a few extra pounds and ruining your bikini body for the summer? You can eat all the food you want but still be beach-ready when the air gets warmer. How? Just follow these six easy exercises in your home and see the holiday fat melt away.
1. Squatting Low - Deep Squat
Squats have always been one of the most popular exercises to tone the body all at once. While many perform the traditional squats with knees at 90-degrees, it is seen that going deeper and reducing the knee angle significantly increases the mobility of the knee joint and hips. In addition, squatting low also help improve muscle activation in the glutes and quads, thus toning the entire lower body with one motion. To perform the Deep Squat, you need to stand with feet slightly wider than your hips and toes turned outwards. You also need to extend your arms over the head with palms facing each other. Squat, by lowering your butt as close to the floor as possible without arching your back while bringing your hands towards the floor, and then revert to the original position. Repeat this motion for 30-45 seconds of sets of 10 reps to really feel the burn.
2. Single Leg Squat Variations - Bend and Press
The idea behind single leg squats or single leg deadlifts is to maximise the core engagement throughout the motion. To achieve this, instructors use the body’s ability to stabilize itself to design and execute more complex movement patterns. Bend and Press is one such popular circuit exercise that is performed by crouching on the floor in a sprinter's position. Put your left leg in front with the right foot behind it while keeping your hands on the floor in front. Thereafter, press your hands into the floor, straighten the left leg and simultaneously extend the right leg behind you as high as possible without opening up the right hip. Focus on engaging your abs while lifting the leg. Once your leg reaches maximum extension, return to your starting position for one rep. You need to continue for 30-45 seconds before switching sides.
3. Lateral Cardio - Side Burpee
Usually, cardio drills are done in the frontal plane such as jumping jacks or high knees. However, in real life, your body movements happen in all possible directions. Therefore, you need to train your body and engage in cardio movements that involve your obliques and core muscles. Side burpees allow you to achieve significant muscle engagement and help improve the aesthetics of the entire body. To perform this exercise, you need to stand with feet slightly wider than your hips. Perform a squat while lowering your hands towards the floor in front. Subsequently, shoot your legs outwards to the right side, keep your feet staggered, right foot in front of the left one, and then hop back into a low squat position. Finish one rep by rising to stand up. Continue for 30 to 45 seconds before switching sides and then repeat.
4. Resisting Rotation - Lunge Chop
The obliques are actually designed to improve the body’s resistance against rotational movements; therefore, it is beneficial to incorporate exercises such as lunge chop that inhibit movement rather than flexion exercises such as classic twisting motions to engage the obliques. Overall, inhibiting exercises such as lunge chops not only help sculpt your core but also prevent any potential injury to the body. To perform this exercise, you should start in a lunge position with the right leg planted in front of you and the left leg behind you. Keep your knees on the floor while extending the arms on a diagonal over the left shoulder. Thereafter, clasp your hands and drive your arms towards the right hip in one swift, chopping motion before returning to the initial position. Continue for 30 to 45 seconds before switching sides and repeat for maximum effect.
Shedding excess body fat is not achieved by performing the same exercise movements over and over again. Rather, you need to involve exercises that help engage several muscles all at once and also mix it all up. Isolating muscle movements should come at a later stage when you are comfortable maintaining the basic exercise form. For maximum effect, you need to perform each exercise for 30 to 45 seconds and then repeat the circuit 3 times. Remember, that each person has a different fatigue rate; therefore, keep a count of your reps after each set and also keep prime form while exercising. After all, the key to achieving the perfect bikini body lies within us.