With the start of spring, it means summer is right around the corner, and this, of course, means it will soon be bathing suit season. We all made our New Year's resolutions to get to the gym every day, and most of us have already given up. Why is this? Fitness goals are rarely attained, largely because of how people approach them--including me! Most of what constitutes a manageable goal relates to how the goal is first approached.
Most people see themselves needing a timeline for goal-setting: Monday mornings, Sundays, a new month, a new year. Although, new beginnings truly begin when you tell yourself to start. Without the internal motivation to make the changes that are necessary for change, you won't change. Why wait until it is too late when you could start right now? Here are some exercises you probably haven't heard of, but should be doing to get a head start on your summer fitness goals.
1. Dead Bug
This core exercise is fantastic for total core strength while also supporting your back. Lying on the floor with your back flat on the ground, raise your knees so that they are at a 90-degree angle hovering above the ground. Meet your knees with your two hands. Alternate between reaching back with one arm past your head and straightening the opposite leg, and repeat as many reps as you planned.
2. Bear Crawl
You probably haven't done this since you were in elementary school, but the fitness benefits are worth the nostalgic embarrassment at the gym. Starting on your hands an knees, push up on to your hands and your feet as if you are in a downward dog position, with less of an angle. Alternate walking your feet and moving your hands as though you were a four-legged bear. You should feel this exercise in your arms and shoulders, as well as the stretch of your hamstrings. This exercise is great for getting your heart rate up and serving as a total body experience.
3. Ball Slams
Ball slams are great for getting out some work-related stress. Start by holding the weighted ball above your head like you're holding a trophy. Swiftly bring your arms with the ball down in front of your torso and throw it down with as much force as you can. After doing this, there should be a slight bounce. At this point, you should be in a squat-like position, where you can grab the ball as it bounces up. Repeat this for however many reps you choose, being sure to catch the ball each time it bounces up. This is great for your arms, your heart rate, your legs, and your booty.
4. Farmer's Walk
This one seems like it is overly simplistic to have as many benefits as it does. The Farmer's Walk gets its name from its resemblance to a farmer who has gotten buckets of water or milk from the cow. To do the walk properly, hold a dumbbell in each and stand up straight to engage your core--this is important! Without proper posture, you won't reap all of the benefits and you will most likely injure yourself in the process. Core engagement is key to this total body exercise. You should walk until your arms feel too tired and it feels hard to maintain your posture. Repeat to your liking.
5. Froggy Crunches
Instead of your standard crunch, this crunch position allows you to target your upper and lower abs simultaneously. You begin in a butterfly-stretch position, but with your feet raised in the air. The soles of your feet should be touching about a foot above the ground. Perform the exercise by lifting your shoulders up off the ground while moving your knees in closer until they can almost touch. If traditional crunches bore you, then be sure to give these a go to build up your core strength.
One year, my high school crew team made our motto: "Train insane or remain the same." While we may have been motivated by our goal to win states, what would truly make or break us was the internal motivation that we had to find in order to achieve the larger goal at hand. For me, this summer I have a goal to hike more mountains and simply experience more while also taking care of my body. So what are you going to do to reach those summer goals: train insane? Or remain the same?
