{"id":89422,"date":"2024-10-02T18:31:12","date_gmt":"2024-10-02T16:31:12","guid":{"rendered":"https:\/\/intercoaching.fr\/?p=89422"},"modified":"2024-10-02T19:56:43","modified_gmt":"2024-10-02T17:56:43","slug":"10-exercises-to-stay-in-shape-during-the-august-holidays","status":"publish","type":"post","link":"https:\/\/intercoaching.fr\/en\/10-exercises-to-stay-in-shape-during-the-august-holidays\/","title":{"rendered":"10 Exercises to Stay in Shape During the August Holidays"},"content":{"rendered":"

Summer vacations are often synonymous with relaxation and idleness, but you should not neglect your physical fitness.<\/strong> 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? <\/p>\n

1. Squats<\/h2>\n

Excellent exercise for strengthening the thighs and glutes, the squat can be practiced anywhere. To properly perform a squat:
\n\u2013 Stand with your feet slightly apart.
\n\u2013 Go down by bending your knees, as if you wanted to sit on an invisible chair.
\n\u2013 Come back up by pushing on your heels and contracting your glutes.
\nPerform 3 sets of 15 repetitions.<\/strong><\/p>\n

2. Pumps<\/h2>\n

To strengthen your arms, pectorals and shoulders, there\u2019s nothing like push-ups. Here\u2019s how to do it:<\/p>\n

    \n
  • Lie on the floor, face down.<\/li>\n
  • Place your hands at shoulder height and spread your feet slightly apart.<\/li>\n
  • Straighten your arms to lift your body then bend them to return to the initial position.<\/li>\n
  • Perform 3 sets of 10 repetitions.<\/li>\n<\/ul>\n

    3. Front lunges<\/h2>\n

    This exercise mainly uses the thighs and glutes:<\/p>\n

      \n
    • Standing, take a step forward with your right leg and bend your knee 90\u00b0.<\/li>\n
    • Hold the position for a few seconds then return to the initial position.<\/li>\n
    • Alternate with the left leg.<\/li>\n
    • Perform 3 sets of 12 repetitions for each leg.<\/li>\n<\/ul>\n

      4. The plank<\/h2>\n

      The board works the entire abdominal muscles:<\/p>\n

        \n
      • Lie on your stomach, support yourself on your forearms and the tips of your feet.<\/li>\n
      • Keep your body straight and contract your abs.<\/li>\n
      • Hold the position for 30 seconds to 1 minute, depending on your endurance.<\/li>\n
      • Do 3 sets.<\/li>\n<\/ul>\n

        5. Lateral sheathing<\/h3>\n

        To strengthen the oblique muscles, you must:<\/p>\n

          \n
        • Lie on your side, supported on one forearm and one foot.<\/li>\n
        • Raise your hips until you form a straight line.<\/li>\n
        • Hold this position for 30 seconds to 1 minute.<\/li>\n
        • Perform 3 sets on each side.<\/li>\n<\/ul>\n

          6. Abs<\/h3>\n

          To tone your stomach, do crunches:<\/p>\n

            \n
          • Lie on your back with your knees bent and your feet on the floor.<\/li>\n
          • Place your hands behind your head and slightly lift your head and shoulders.<\/li>\n
          • Contract your abs to bring your upper body closer to your thighs.<\/li>\n
          • Perform 3 sets of 15 repetitions.<\/li>\n<\/ul>\n

            7. Dips<\/h2>\n

            They help to strengthen the triceps:<\/p>\n

              \n
            • Place yourself between two supports (chairs, benches) with your hands placed on them.<\/li>\n
            • Go down by bending your arms then come back up by straightening your arms.<\/li>\n
            • Perform 3 sets of 10 repetitions.<\/li>\n<\/ul>\n

              8. The mountain climber<\/h2>\n

              This cardio exercise also works the abdominals:<\/p>\n

                \n
              • Get into a push-up position.<\/li>\n
              • Bring one knee towards the elbow on the same side then quickly alternate with the other leg.<\/li>\n
              • Continue for 30 seconds to 1 minute.<\/li>\n
              • Do 3 sets.<\/li>\n<\/ul>\n

                9. Jumping jacks<\/h2>\n

                A great classic for working on cardio:<\/p>\n

                  \n
                • Stand with your feet together and your arms alongside your body.<\/li>\n
                • Jump by spreading your legs and raising your arms above your head.<\/li>\n
                • Return to the initial position by jumping.<\/li>\n
                • Perform 3 sets of 30 seconds to 1 minute.<\/li>\n<\/ul>\n

                  10. Skipping rope<\/h2>\n

                  Finally, a fun and excellent exercise for cardio:<\/p>\n

                    \n
                  • Get a skipping rope (or pretend if you don\u2019t have one).<\/li>\n
                  • Jump with both feet for 30 seconds to 1 minute.<\/li>\n
                  • Do 3 sets.<\/li>\n<\/ul>\n

                    With these 10 simple exercises, you can stay in shape all summer without needing any specific equipment!<\/strong> Don\u2019t hesitate to vary the pleasures by combining them with sporting activities such as swimming, hiking or even cycling.<\/p>\n\n\n

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