Tuesday, 1 May 2012

Best exercises for a beach bum.

The curent weather is making me dream of sun-drenched sand, turquoise seas and cocktails by the pool.  And of course the perfect fit, toned body to go with it!

Here are my top exercises you can do at home for that beach-ready, buff body.  And the good news?  If you start now, there is time to achieve it by the summer holidays!  (But only if you aren't snaffling burgers and chips all the time!  Remember it's 90% nutrition!)

1     For that perfect beach bum...
Squats.  Place your heels on something that will raise them up an inch or so, a book or something, to really engage those glutes and tone and lift those wobbly bits!  Make sure you can see your toes when you squat.
Do 3 sets of 15, 3 times a week.
2     For toned thighs...
Lunges.  Try lunges with a glute raise for added bottom tightening, side lunges to target those inner thighs and normal lunges for toned hamstrings.  Make sure your hips drop straight down rather than moving forwards.
Do 3 sets of 15 , 3 times a week.  Mix it up with different types of lunges.
3     For shapely calves...
Calf raises.  Stand on the stairs and drop your heels over the edge, lower as far as you can and push up onto your toes.
Do 2 sets of 12, 3 times a week.
4     For a trim waist and toned stomach...
Woodchops.  Holding a big bottle of milk or some other weight, stand with feet shoulder width apart and your arms in the air to the left of your head.  Swing your arms down to your left and as your arms come past your hips squat at the same time.
Do 2 sets of 15, 3 times a week.
5     For eliminating bingo wings...
Triceps dips.  With you hands facing forwards on the edge of a chair, begin with your heels on the floor in front of you, knees bent, drop your body down and push up again using your arms.  Once you can do this, straighten your legs.  Once this is easy, raise your legs onto another chair or coffee table.
Do 3 sets of as many as you can do.
6       For toned arms...
Bicep curls.  Holding two bottles of milk or some other weights, stand with your feet shoulder width apart, keep your elbows tucked, avoid swinging, with palms facing up, raise and lower the weights slow and controlled.
Do 3 sets of 15, 3 times a week.
7       For all over buffness...
Press ups.  Begin with press ups against the wall, progress to incline press ups, against the arm of the sofa.  Once you can do these with good form, go for press ups on your knees and once you've mastered these, normal press ups.  If you can do these well and you want to mix it up, try decline press ups where your feet are higher than your arms, on the sofa for example.

If you only do 2 exercises, pick squats and press ups.

The most important thing is good form.  This is more important that how many you do.

Until we get some videos up on this blog, you can find examples of how to do each of these exercises on youtube.

Good luck!
Krish x


  1. "If you only do 2 exercises, pick squats and press ups." good work, nice post :)

  2. Thank you! Glad you like it.