By toning the right bits, that Coachellaworthy outfit will look even more amazing.
Corbis, TPG/Click Photos
Surviving the heat of high summer usually means one thing – time to ditch those layers! As July swings into high gear, take a cue from celebs’ festival fashions for ways to look rockin’ while beating the heat. But all that skin means you’ll probably want to get that bod in summer shape too, so we’ve prepared these super-effective moves that are oh-so-simple, but will have you feeling fit and fabulous. You worked hard for that body – now show it off!
For Halter Necklines
The exercise: push-ups
Why: you’ll work your shoulders, pecs, anterior deltoid (top, front section of arms) and triceps (top, back section of arms).
1 Lie face-down on the floor, with hands chest-width apart and just below shoulder level.
2 Lift yourself (on toes or knees – depending on strength) so your back is in a straight line from knee through to hip, shoulder and ear.
3 As you inhale, lower your chest to the floor (keeping body straight) until your elbows are at 90 degrees.
4 Exhale and push through your palms, raising body away from the floor. Stop just before elbows lock and keep your back straight by sucking in your bellybutton. Test yourself: if you can do 3x15 reps on your knees, try to do the same on toes. You’ll be a goddess when you can do a full minute on the latter.
For Crop Tops
The exercise: bicycle crunches
Why: for your abs and obliques (the muscles on either side of your abs).
1 Lie flat on your back, with your hands behind your head, and elbows out on either side.
2 Bring your knees up to 45 degrees and slowly rotate them like you’re pedaling on a bike. For an advanced version, bring your elbow to meet your opposite knee across your body each time, and repeat on the other side. Start with five to 10 seconds of small cycles. Don’t reach your legs too far away and always keep your back flat on the floor. Rest for 20 seconds and repeat three to six times. Slowly build your time until you can complete 45+ seconds.
The exercise: squats
Why: for your glutes (bum), hamstrings and quads (back/front of thighs), and calves.
1 Stand with your feet shoulderwidth apart and your toes pointing slightly outward.
2 Bend your knees and stick your bottom out, as if sitting on a low chair.
3 Lower yourself until the tops of your thighs are parallel to the floor. Your back should lean forward slightly, with your chest up and eyes looking straight ahead.
4 Squeeze bottom and push through your heels to straighten. Squeezing your bum works your glutes and tensing your knees activates quads. Start with 3x10 reps and work your way to 5x15 reps. Once you can continuously squat for a minute or more, you’ll be on track for a tight butt and well-toned thighs.
For Gladiator Sandals
The exercise: calf raises
Why: self-explanatory, really – this one definitely works those calves.
1 Start by standing in the “at ease” position with legs slightly apart.
2 Push up on the balls of your feet and lift heels off the floor, going up as high as your calves will allow you to.
3 Slowly lower yourself back down to the floor. This exercise can be a bit uncomfortable, even if you’re just using your own bodyweight to do it. So slowly build yourself up to completing 3x20 reps. A great and simple way to really ramp up the intensity is to complete some highenergy skipping between sets. It adds in a great cardio workout, making your time doubly effective.