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Summer holidays are often synonymous with relaxation and idleness, but you shouldn't neglect your physical form. With these 10 simple and effective exercises to perform at home or outdoors, you can maintain your physical condition without the need for specific equipment. So, ready to move this summer?
1. Squats
An excellent exercise for strengthening the thighs and glutes, the squat can be practiced anywhere. To properly perform a squat:
– Stand upright with your feet slightly apart.
– Go down by bending your knees, as if you wanted to sit on an invisible chair.
– Go back up by pushing on your heels and contracting your glutes.
Do 3 sets of 15 repetitions.
2. Push-ups
To strengthen your arms, your pectorals and your shoulders, nothing like push-ups. Here's how:
- Lie down on the floor, face down.
- Place your hands at shoulder height and place your feet slightly apart.
- Extend your arms to lift your body then bend them to return to the starting position.
- Perform 3 sets of 10 reps.
3. Front lunges
This exercise mainly works the thighs and glutes:
- Standing, step forward with the right leg and bend the knee to 90°.
- Hold the position for a few seconds and then return to the initial position.
- Alternate with the left leg.
- Do 3 sets of 12 repetitions for each leg.
4. The Plank
The plank works the entire abdominal strap:
- Lie on your stomach, support yourself on your forearms and tiptoes.
- Keep your body straight and contract your abs.
- Hold the position for 30 seconds to 1 minute, depending on your stamina.
- 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.
- Do 3 sets on each side.
6. Abdominals
To tone your belly, perform crunches:
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- Lie on your back with your knees bent and your feet on the floor.
- Put your hands behind your head and raise your head and shoulders slightly.
- Contract the abdominals to bring the upper body closer to the thighs.
- Do 3 sets of 15 repetitions.
7. Dips
They allow you to strengthen the triceps:
- Place yourself between two supports (chairs, benches) with your hands resting on them.
- Go down by bending your arms and then go up by stretching your arms.
- Perform 3 sets of 10 reps.
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 alternate quickly 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 up, 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:
- Bring a jump 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 long without the need for specific equipment! Do not hesitate to vary the pleasures by combining them with sports activities such as swimming, hiking or cycling.
