You’ve worked hard for that summer body – here’s how to hang onto it while you have fun in the sun.
Do You work out like a maniac before yourholidays, the flop onto a sun lounger for the duration of your break? Nothing wrong with that, but your summer escape can actually be the perfect time to breathe new life into your workouts, letting the sunshine and your new surrounds inspire you and introduce you to fun, different ways of exercising.‘I often find I exercise more when I’m Away because I have more time, amless stressed and have access to great locations, like the beach, new bike trails or fantastic coastal walks,’ says celeb trainer Holly Davidson PT, yogi to celebs including Kate Moss, and author of new book Active – Workouts that Work For You(Kyle Books, £14.99). ‘Walking, running or hiking are all great ways to explore a new place, while also accomplishing a satisfying workout.’If you love exercising, why stop when you’re away? And even if you don’t love it, a few quick workouts will stop you returning home a few pounds heavier and making that return to the gym more painful Everyone overindulges on holiday.Working out just a little can really counteract that – and feeling more intune with your body can help you avoid overdoing it in the first place,’ says Davidson. ‘Keep up with your routine while you’re away and you’ll find it easier to carry on with it when you get back.This is a lifestyle, after all.’You don’t have to slog it out in the hotel gym or spend hours pounding the pavements of your holiday destination.‘Use your surroundings,’ says Davidson.you have a pool at your hotel or villa, swima few lengths. If there’s a steep cliff path up from the beach, power walk up it. Use Nature as your gym.’
Rather be relaxing? Just squeeze in a littlefitness ‘snack’ and do 10 minutes here and there, says Davidson. ‘That 10 minutes will still make a difference to your fitness levels– and you may find (as I often do) that you want to carry on for a little longer. And if you don’t, you can still feel proud.’Here’s a super-fast, top-to-toe workout from Davidson you can do by the pool, on the beach or even in your hotel room. Your Waistline will thank you when you get back home. What’s more, you’ll find it easier to slip back into your regular workout routine too, so it’s a win-win all round. Ready to give it a go?
HOLLY’S HOLIDAY WORKOUT TIPS
Wear the right clothing: wicking fitness clothing is lightweight,breathable, keeps you cool andis easy to pack.If you’re in a very hot country, find cool places to exercise in. Avoid the harsh midday sun. Exercise early morning or late afternoon/evening.Cover your head to prevent sunstroke, protect your skin from the sun and wear SPF.Stay hydrated. It’s easy to overheat and become dehydrated when you exercise outdoors in the summer, so take a full water bottle with you.
YOUR SUNSHINE WORKOUT
‘Here are some holiday-themed exercises to try the next time you go away,’ says Davidson.‘Whizz through this workout twice, then enjoy the sunshine!’
5 Best Summer Fitness Tips Straight From the Experts Photo Gallery
Skipping is a fantastic cardiovascular workout, fitness booster and fat-burners I love to incorporate it into my workouts. Choose a skipping rope that the right length for your height and for one that has some weight to it.
✢Warm up with some skipping, thendo 30 seconds of skipping in between each exercise (or jog on the spot if you don’t have a skipping rope) and take a 15-second rest each time before you move on.
This move involves a series of lunges in a ‘round-the-clock’ movement.
✢Stand tall with your core engaged.Lunge forwards with your right foot and lower until your right knee forms a 90 angle. Make sure your front knee is directly above your ankle (A). Driving Off your front heel, return to standing.Take a big step or lunge out to your right with your right leg, your left leg staying straight (B). Again, driving off your right heel, return to standing. Finally, lunge backwards with your right leg so your left and right knees each form 90o angles(C). Again, drive off the heel to return to standing. Repeat for 30 seconds, thendo the same, leading with your left . After That, skip for 30 seconds.
Enjoy the benefits of swimming without getting wet
✢Lie face-down with your core engaged, legs straight and arms reaching overhead. Lift one leg and the opposite arm; lower; repeat on the other side without losing balance in your torso. Do 30 secs in total; skip for 30 seconds.
CRAB TOE TOUCH
Work your core, obliques and arms
✢Sit with your knees bent, feet apart and your hands flat on the ground behind you,fingertips pointing forwards. Lift your buttoff the floor. Kick your right leg straight up and try to touch your toes with your left hand (A). Return your right foot to the ground, kick your left leg straight up and try to touch your toes with your right hand (B).Keep alternating sides for 30 seconds intotal, then skip for 30 seconds.
No band? Engage your leg muscles strongly, moving as if against resistance
✢Place a loop band around your ankles.Stand straight with your core engaged and feet shoulder-width apart. Keeping your chest up, your abs tight and your weight in your heels, drop your butt back into asquat (A). Keeping your butt low, take a controlled step out to your right, feeling the resistance in the band the entire time (B).Step your right foot back in, but don’t let the band snap back in – move with control.Repeat these side steps with this leg for 30 seconds. Then swap legs. Feel the burn! Do 30 seconds on each leg, then skip for 30 seconds.
Build your upper-body strength
✢Start in forearm plank with your elbows below your shoulders, your body in a straight line from your head to your heels and your core engaged (A). One arm at a time, push up into a high plank position (B). Lower, one arm at a time (C). This is one rep. In your next rep, start by pushing up with the other arm. Keep alternating.Do 30 secs in total; skip for 30 secs.
Not jetting off somewhere exotic?Get the sunshine benefits by working in some outdoor exercise this summer. Davidson always recommends clients do one of the irregular workout sessions outdoors.‘They tell me they love the fact it’s always different – the views, the seasons, the sounds. It’s Invigorating and makes them feel calmer,’ she says. ‘I’ve always loved exercising outside, and often run round my local streets and take my workouts to the park. Being in the fresh air and having a connection with nature – whether it’s drizzling rain or bright sunshine – always melts away my stress, and I come home feeling energised and happy.’
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