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Summer vacations are often synonymous with relaxation and idleness, but you should not neglect your physical fitness. With these 10 simple and effective exercises to do at home or outdoors, you will be able to maintain your physical condition without the need for specific equipment. So, are you ready to get moving this summer?
1. Squats
Excellent exercise for strengthening the thighs and glutes, the squat can be practiced anywhere. To properly perform a squat:
– Stand with your feet slightly apart.
– Go down by bending your knees, as if you wanted to sit on an invisible chair.
– Come back up by pushing on your heels and contracting your glutes.
Perform 3 sets of 15 repetitions.
2. Pumps
To strengthen your arms, pectorals and shoulders, there’s nothing like push-ups. Here’s how to do it:
- Lie on the floor, face down.
- Place your hands at shoulder height and spread your feet slightly apart.
- Straighten your arms to lift your body then bend them to return to the initial position.
- Perform 3 sets of 10 repetitions.
3. Front lunges
This exercise mainly uses the thighs and glutes:
- Standing, take a step forward with your right leg and bend your knee 90°.
- Hold the position for a few seconds then return to the initial position.
- Alternate with the left leg.
- Perform 3 sets of 12 repetitions for each leg.
4. The plank
The board works the entire abdominal muscles:
- Lie on your stomach, support yourself on your forearms and the tips of your feet.
- Keep your body straight and contract your abs.
- Hold the position for 30 seconds to 1 minute, depending on your endurance.
- Do 3 sets.
5. Lateral sheathing
To strengthen the oblique muscles, you must:
- Lie on your side, supported on one forearm and one foot.
- Raise your hips until you form a straight line.
- Hold this position for 30 seconds to 1 minute.
- Perform 3 sets on each side.
6. Abs
To tone your stomach, do crunches:
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- Lie on your back with your knees bent and your feet on the floor.
- Place your hands behind your head and slightly lift your head and shoulders.
- Contract your abs to bring your upper body closer to your thighs.
- Perform 3 sets of 15 repetitions.
7. Dips
They help to strengthen the triceps:
- Place yourself between two supports (chairs, benches) with your hands placed on them.
- Go down by bending your arms then come back up by straightening your arms.
- Perform 3 sets of 10 repetitions.
8. The mountain climber
This cardio exercise also works the abdominals:
- Get into a push-up position.
- Bring one knee towards the elbow on the same side then quickly alternate with the other leg.
- Continue for 30 seconds to 1 minute.
- Do 3 sets.
9. Jumping jacks
A great classic for working on cardio:
- Stand with your feet together and your arms alongside your body.
- Jump by spreading your legs and raising your arms above your head.
- Return to the initial position by jumping.
- Perform 3 sets of 30 seconds to 1 minute.
10. Skipping rope
Finally, a fun and excellent exercise for cardio:
- Get a skipping rope (or pretend if you don’t have one).
- Jump with both feet for 30 seconds to 1 minute.
- Do 3 sets.
With these 10 simple exercises, you can stay in shape all summer without needing any specific equipment! Don’t hesitate to vary the pleasures by combining them with sporting activities such as swimming, hiking or even cycling.
