With summer just around the corner, a lot of Oklahomans are trying to get in shape for swimsuit season.
If you don’t want to spend a lot of cash on a gym membership, there are a few simple workouts you can do at home to get in shape.
Experts say there are five moves you can do in just 15 minutes that can get you in shape without any gym equipment or a gym membership.
Stephanie Kaiser, an exercise expert, said, “A couple core exercises, upper body, lower body, all mixed in there to get a good total body workout.”
Experts say you can start by doing a plank to work out your core and you can even use your knees at first.
Kaiser said, “Once you feel comfortable on that, you can push your knees off the ground and hold steady like this.”
Next up is the squat.
“The important thing, always, is to have proper form, so in the 30 seconds do as many as you can with good form,” she said.
Over time, you can add a cardio component to the mix.
Tara Rochford, an instructor, said, “If you are feeling really great about your squats and you want to add that high-impact option, then jumping is a great way to get your heart rate up.”
After you worked your lower half, push-ups will challenge your chest, shoulders, arms and abs.
Rochford said, “You can get a great workout by doing push-ups on your knees, but if you start to find that you can do them very easily, then start by trying one on your toes and then move up from there.”
She added, “You’ll be surprised how quickly you start to see a difference in your strength.”
Experts say you can then work your backside with a bridge.
“Feet together, then she’s going to press her hips straight up into the air and then come straight back down. If that becomes too easy, she’ll raise one leg off the ground and then she will move and go to one leg,” said Kaiser.
Finally, a move called ‘bird dog’ will work your middle by extending opposite legs and arms and bringing them together.
“This one really works on trunk stability, so what you want to focus on here is not letting your hips or shoulders come out of alignment,” said Kaiser.
Experts say you should run through each move for about three minutes each.