Spring break is right around the corner and it isn’t too late to get in shape. Whether you’re hitting the beach or hitting the streets, I have a handful of tips and tricks that will have you feeling your absolute best this vacation season.
I don’t know about you guys, but my diet sucks! I am the person who always indulges into their cravings. I eat a good amount of fruits and veggies, however I could definitely increase myself control.
Which leads me into my first tip: Following the 80/20 rule (I’m more of a 50/50 kind of gal). Anyways this is one of the easiest steps to follow and maintain. The 80/20 rule refers to your diet. Eating a clean diet 80 percent of the time and indulging in “fun foods” 20 percent of time. This rule can also inquire your workout routine meaning your results will be based off of 80 percent of your diet and 20 percent of your work out. In the end it boils down to what you eat. And no matter what drink water!
Now if you’re like me and love food, I have five easy at-home workouts that will keep you on track no matter how often you fall off your 80/20 routine.
1.) The first exercise are sit-ups. Doing at least 15-30 sit-ups will strengthen your core and can improve your posture, also increasing the mobility and flexibility of your muscles.
Pro-Tip: if you’re looking to challenge yourself add some weight i.e a medicine ball.
2.) The second are burpees. A little more challenging than your average sit-up but all the more beneficial. The burpee is a full body strength training exercise. With every rep, you’ll work your arms, chest, abs, glutes, hamstrings and quads. This -fourstep workout will definitely make you feel “the burn.” Incorporating at least three sets of five burpees into your workout can burn at least 50 percent more body fat than moderate exercising.
Pro-tip: if you’re looking to push yourself a little further, before jumping up from the plank position turn your plank into a push-up and follow through into the jump.
3.) The third, and my favorite, squats! The most common reason people do squats is to build and gain muscle in their glutes but squats build all your leg muscles; quadriceps, hamstrings, and calves too.. Squats also engage the ankle, knee and hip joints to make them stronger. There are so many variations of squats, but like any workout, if your body alignment is off you won’t generate any results. Keep your arms in front of you, don’t extend your knees past your toes and when you rise from your squat squeeze your cheeks together to activate your glute muscles. If you’re new to working out use a chair for support until you feel comfortable.
Pro-tip: When you start to feel comfortable upgrade to jumping squats, sumo squats, goblet (weighted) squats or plie squats.
4.) The forth are donkey kicks. A simple but effective exercise that targets the glutes and helps to tone, tighten and strengthen your butt and lower back. The upward-driving, performed from a hands and knees position, targets your hamstrings, hips and core.
Pro-tip: To get the most out of your workout, combine a set of donkey kicks with a set of fire hydrants.
5.) Lastly, and simply, planks. Planking requires minimal movement will contracting all layers of the abdominal wall. It’s an easy and effective way to strengthen your core and help reduce lower-back pain. Doing a plank for 30 seconds can activate the core muscles. Planks also increase flexibility in your posterior muscles.
Pro-tip to enhance your plank workout, you can do plank dips.
When it comes to working out, practice makes perfect. Like anything you’re passionate about consistency generates results. No matter what workouts you try or what your workout schedule is, as long as you’re doing it for you, you’re doing it right!
Happy Spring Break!