The summer looks promising and long hot days seem to have arrived. Beach holidays are suddenly very near and if you haven't already booked a get-away, then your thoughts may be turning to planning a summer break. Will those summer clothes fit? What can you do to get into a shape in a hurry? Sunshine is a great incentive for getting into shape and there's still enough time to work on that beach body! The thought of having to expose that tummy or leg flesh on the beach or at the poolside in front of others, causes many people, women especially, to stay under wraps and not to join in with their family, who are having fun in the water.
The first area of attack is diet, because no amount of sit-ups and crunches can remove extra abdominal fat and although lunges and squats are excellent for toning the legs and bottom, they can't remove excess fat - that will only happen with a reduction in calories consumed or an increase in calorie expenditure. Even if you already have strong abdominal muscles and strong legs, they will not be seen unless the fat percentage is reduced and so an eating plan is as crucial as an exercise plan. Make a start by cutting out extra fat, sugar, dairy and wheat and increasing vegetables, fruit and protein.
Secondly, exercise for the lower body include muscles in the mid-section which form a corset right around the torso and include the upper abdominals, the lower abdominals, the oblique (waist) muscles, the deeper underlying abdominal muscles (transverse abdominus), the lower back muscles and the hip flexors which cross from the lower stomach area to the top of the thigh area. One area that should not be forgotten is the pelvic floor, especially for those women who have had children.
There are countless numbers of abdominal exercises that can be changed and adapted in endless ways, so it's impossible to list which exercises to do. As a general rule (and staying on the safe side), exercises for the upper abdominals involve lifting the head and shoulders off the floor, those for the lower abdominals involve lifting and lowering the lower body, (though this can be quite stressful as well as strengthening for the lower back, so should always be done under guidance) and twisting and turning exercises work the waist and lower back as well as specific exercises specifically for the lower back. A great exercise for the deeper underlying muscles is to contract the stomach muscles when sitting or standing and to squeeze in and hold for a count of 10, remembering never to hold one's breath when doing so!
A good abdominal programme will include all of the different muscles and it is vital to do so, as working the muscles equally will prevent imbalances in strength and suppleness, which can lead to problems. It is also important to know your abdominal/lower back strength because working out at the wrong level can lead to injury and no one wants to pull a muscle! It is not usually the exercise that causes the injury, it is performing the exercise incorrectly or at the wrong level that leads either to problems, no result or to giving up.
The big muscles of the thighs and bottom are used in running and cycling as well as many leg exercises, lunges and squats being the most recognised, though incorrect technique can aggravate the knees. A specific programme for the legs can be prescribed by any qualified exercise professional. The fastest way to increase overall upper body strength, tone and shape is push-ups for both men and women, but again, correct technique is paramount for results and safety.
For those people, who have had any kind of abdominal surgery, any back, knee or other joint problems at all, or any other condition affecting the abdominal region, they should firstly see their doctor to check that they can start an abdominal programme and to get clearance and any restrictions or contra-indications. This also applies to pre and post-natal women. There are many exercises that can be performed for nearly everyone's situation, but it is important to get a correct diagnosis so that the right programme is followed tailored to that individual. It is especially important for those people with special conditions to get the advice of an exercise professional.
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