Summer Body Shaping And Diet Plans
 This is the ultimate shape-up plan to flatten your belly, firm your thighs, sculpt your butt and get your swimsuit ready and then see the results in 4 weeks. Forget tanning and sunburns. When it comes to summertime stress, how to hide your bulges behind light-coloured breezy cottons and linens scores much higher. Sleeveless tops, skirts, capris, or even shorts are an easy solution to sweaty, stuffy summer days. As are the cooling waters of a pool. But many of you may shy away from a splash, and a swimsuit, to hide a heavy body. Well, drop the sarong, we got you covered. The workout will flatten your belly, tone your arms, firm your butt and thighs and burn off fat so you can hit the beach with confidence. The core of the plan is a 30-minute sculpting routine combining trouble-spot toners and cardio-based moves, like side hops and push-up jumps, that rev your metabolism and keep it elevated even after the workout, so you slim down and firm up fast. Exercisers who did this type of high-energy strength-training boosted their calorie burn 11% more than those who did a traditional routine, and kept their metabolism 6% higher for an hour afterward. It's super effective at flattening your belly, too, since all the moves target your mid-section. We also included a series of 30-minute cardio routines that burn up to 260 calories per session and an easy-to-follow, satisfying diet plan to speed up your results. Start today and you can drop about 8 kilos this summer. Summer Body Shape - Up:
1. Plie With Kick (firms shoulders, abs, hips, butt, inner and outer thighs, boosts heart rate): Stand with your feet in a wide straddle stance, toes angled outwards. Hold weights at shoulders, palms facing in. Bend knees until thighs are almost parallel to ground, knees over ankles. At the same time, extend arms overhead. As you straighten legs and lower weights, raise right leg and kick it around in a half circle, from left to right, keeping foot flexed, toes forward. Repeat move, this time kicking left leg. Do 15 times at a brisk but controlled pace.
2. Dead Lift And Row (firms back, abs, butt, backs of thighs, that is hamstring): Stand with feet together, arms by sides holding weights, palms in. With abs tight, slowly raise left leg behind you as you lower upper body forward until parallel to ground, arms hanging beneath shoulders. Keep shoulders and hips squared toward floor, left toes pointing down. Bend elbows and pull weights toward chest. Hold for a second. Lower arms and then left leg, rising to start position. Do 10 times with each leg.
 3. Push - Up Jumps (firms arms, chest, abs, butt, fronts of thighs, quads, boosts heart rate): Stand with feet together. Extend arms in front of chest at shoulder level, palms in. Bend knees and hips and sit back 45 to 90 degrees into chair pose, keeping knees behind toes. Step left leg back into a lunge and place hands on ground on either side of right foot, right knee directly over ankle. Bring right foot back by left and lower knees to ground, feet in air. For a challenge, do a full push-up, legs extended, balancing on toes. Jump or walk feet forward toward hands and rise up into chair pose. Repeat, lunging with right leg back. Do 5 times with each leg, moving at a brisk but controlled pace.
4. Dip And Bridge ( firms triceps, abs, butt): Sit with knees bent and feet flat. Place hands behind butt, fingers pointing forwards. If wrists hurt, make fists and balance on knuckles or hold dumb-bells to keep wrists in line with arms. Squeeze glutes and lift butt off ground so body forms a table. Keeping abs and butt tight, bend elbows back to lower body about, 4 inches. Straighten arms, raise body, and extend right leg, hold for a few seconds and then lower leg. Do 10 times with each leg.
5. Side To Side Hops (firms abs, butt, thighs, boosts heart rate): Place dumb-bells on ground about 2 feet apart to serve as markers. Stand with feet together behind left dumb-bell and lower into a partial squat, hands on thighs. Spring up and hop sideways toward other dumb-bell with right leg leading and left one following. Land one foot at a time with knees soft and lower into a partial squat, the lower you squat, the more challenging the move. Hop back again quickly. Do 5 to 10 jumps per side.
6. Sit Up Fly Bridge (firms chest, abs, butt): Lie face-up, knees bent, feet flat on ground. Hold weights in hands, arms open out to sides, elbows slightly bent, palms facing up. Squeeze chest and bring weights together above chest. Contract abs and lift head, shoulders, and upper back off ground into a crunch and hold for a second. Lower upper body, bringing arms out to sides, then contract abs and butt and lift hips a few inches off ground. Fold for 5 seconds and lower. Do 20 times.
7. Reverse Reach (firms sides of abs): Sit with legs extended and about shoulder-width apart, toes pointed, and arms extended out to sides at shoulder height. Twist to left, lean back slightly, and bring hands around to touch ground behind you. Keep hips on ground. Return to start and repeat to right. That is 1 rep. Do 10 times. More Summer Body Shaping Workouts  |
