Spring break is one of the most anticipated breaks for college students. However, the preparations for sculpting a perfect beach body after holiday feasting aren’t as popular. There’s no need to join a gym, or even go to one for that matter, with these exercises that can be done from the comfort of home.
Squats: For basic squats, spread both legs shoulder length apart and squat down to a 90 degree angle; come back up and repeat. Also, be sure to keep the back straight, as if the body was positioned against a wall. Take this exercise up a notch by holding a 10-pound weight parallel from the chest cavity or do squat-jacks. Squat-jacks begin as a normal squat, but then bring legs together and do a closed-leg squat. That’s one rep. Aim for 20.
Planks: Lying on the abdomen, lift the body onto toes and elbows, positioning feet shoulder length apart. Stay in this position for a minute. For advanced plankers, try the plank-style pushups. Simply stay in plank position, and lift off each elbow one at a time. Drop back down to each elbow; that makes one rep.
High Knees: Stand up straight and lift the starting leg to waist level at a 90 degree angle, alternate legs at a quick pace (maintaining comfort). This can be done for two reps of 30 seconds or longer.
Mountain Climbers: For mountain climbers, lie on the floor, position the body into a plank, bring one leg up (high knees style) and alternate legs at a quick pace for two reps of 30 seconds.
Wall Sits: This is a simple exercise, and it can be done while studying over note cards. Studies have proven that working out can improve memory; so you have nothing to lose. To get started, lean back on a wall and squat (position legs at a 90 degree angle). Hold this pose for one minute. If a whole minute is too much, break the time into 30 second increments.
Butt Trilogy: These three exercises are specifically for toning the butt area. Do them in a sequence for best results. For each of the exercises, the position will be “all fours.” Attempt to do at least 20 reps for each leg.
Donkey Kicks: Take the right leg and lift, as if reaching for the back of the head, then switch legs. Without a break, go on to Fire Hydrants. Take each leg, one at a time, and lift out to the side at a 90 degree angle. Finish up the trilogy with side whip kicks (whipping the leg at a quick, steady pace). Start with the right leg and whip-kick it to the side (alternate to the left leg). Be sure begin with the same leg each time.
Level-up Crunches: Begin with both feet positioned on the ground in a 90 degree angle, and place both hands behind the head. Begin the reps. Lift both legs into the air in 90 degree angle and do another rep. Once the second rep is complete, lift both legs straight into the air and do another rep. Repeat these steps going in the opposite direction.
Six Inches: Lie on the floor, placing both hands behind the head (sit-up position), and lift both feet 6 inches off the ground and slightly lift the head. The nose should be aligned with the tips of the big toes.
Here are some tips to remember when toning:
- Aim for at least 20 reps on each exercise or hold positions for a minute.
- Turn up the tunes. Working out with music makes it seem like less of a chore. Not to mention it will help block out that bittersweet burning sensation! Studies show that music can help reduce the feeling of fatigue; with an upbeat workout, throw together an equally upbeat playlist -- this will help keep the workout in sync with the tempo of the music. Likewise for a more mellow workout, such as yoga.
- Stretch before beginning any workout. This is a common rule of thumb for any workout. It will warm up the body and reduce risk of injury.
- College Gloss understands that exercise may be challenging to fit into a packed schedule, but attempt to workout at least 45 minutes to an hour, 5 days a week. According to The New York Times, this time frame will potentially prevent weight gain, as well as promote cardiovascular health.
- As you begin to see results, reward yourself with some spring break items, such as new bikini.
Now that we’ve provided a guide to becoming a bikini goddess ditch the machines and excuses and get started.
By: Kiarra Sylvester | Images: 1, 2, 3, 4, 5