Who said you needed to look good for anyone but yourself? There is no reason you should have to have a winter body (for lack of a better term) this summer just because of social distancing. You might not have your own weights or fancy machines, but there are plenty of exercises you can do with just your body to keep you lookin’ fit and feelin’ great for yourself. Here are some amazing core body exercises to help you stay fit and healthy for the summer. Coincidentally, these exercises can also help keep your back pain away.
Plank
- Place your forearms on the floor and extend your legs out behind you with your toes curled under.
- Your elbows should be directly under your shoulders.
- Tighten your core, glutes, and legs, keeping your back straight and your knees off the ground.
- Hold this position for as long as you can.
Side-to-side push-ups
- Start in a planking position, but with your thumbs touching and your hands directly under your head.
- Lift your right hand and place it about a foot outside of the right side of your body.
- Do a push up.
- Go back to the center starting position.
- Lift your left hand and place it about a foot outside of the left side of your body.
- Do a push up.
- Repeat as many times as is right for you.
Bear Shoulder Tap
- Start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips.
- Lift your knees a few inches off the ground, keeping your back parallel to the floor.
- Keeping your knees up, tap your left shoulder with your right hand and then your right shoulder with your left hand.
- Alternate hands as many times as you’d like.
Knee to elbow
- Start in the plank position.
- Keeping your core tight and your back straight, pull your right knee up to touch your right elbow.
- Do the same with your left side.
- Repeat as many times as is right for you.
- To make it even more difficult, try mountain climbers, which is the knee to elbow but much faster like you are running.
Superman pull
- Lie on your stomach with your arms and legs extended.
- Lift your arms legs off the ground as high as you can.
- Keeping your legs up, bend your arms, pulling your shoulder blades together.
- Repeat.
Inchworms
- Begin each rep by standing up straight.
- Bend down front the waist into a forward bend and touch your toes.
- Slowly walk your hands forward until you reach the plank position.
- Walk your hands back into a forward bend and stand up straight again.
- Repeat.
Row the boat
- Sit on your butt with your knees bent.
- Slowly lean back, stiffening your body and lifting your legs as you lean.
- Your calves should be parallel with the floor like they are resting on an invisible table.
- Your thighs and body should form a V.
- Keeping your body in this position, place your hands together and move your arms from side to side tapping the ground on one side at a time.
- Repeat.
Jump squats
- Stand with your feet shoulder width apart.
- Squat down as you engage your core and lift your chest high.
- To squat back up, explode up and jump off the ground. As you’re in the air, you should focus on straightening your body like you are standing, lifting your chest high and straightening your legs.
- Land with soft knees into the next squat, and repeat.
References
Souza, L. (2018, August 5). 10 Killer Bodyweight Exercises to Get In Shape for Summer. Retrieved from https://www.runtastic.com/blog/en/get-in-shape-for-summer/
Winderl, A. M. (2020, February 03). 20 Core Exercises Top Trainers Swear By. Retrieved from https://www.self.com/gallery/core-exercises-top-trainers-swear-by
