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Get ready for swimsuit season with these slimming strategies
Love it or dread it, swimsuit season is right around the corner. We've got tips to help.
Love it or dread it, swimsuit season is right around the corner.
If the thought of getting your body beach- or pool-ready has you a little more freaked out than usual, we're here to help.
We've got tips to help you smooth it, soothe it, tan it and tone it so you can get out there and enjoy it!
TONE IT
Rather than crash diets and intense workouts, try targeting specific areas to get your bod back into swimsuit shape. For most women, the abs, arms, hips and thighs are problem areas. Nabilah Shamseddine, personal trainer and co-owner of Vibe Fit Club in South Tampa (vibefitclub.com) says if you start now – and watch your diet -- you can see some real results by summer. And make sure to follow the proper form to prevent injury and get the best results.
Stomach – Crunches on exercise ball
For killer abs, it's all about the crunch. Shamseddine suggests doing crunches on an exercise ball. On the ball, the abs do more work.
Lie on the ball, positioning it under your lower back. Bring your arms behind your neck. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable and breathe out. Lower your back down and repeat.
Do 1 to 3 sets, 12 to 15 repetitions.
Legs, thighs and gluts – Squats with dumbbells
Holding dumbbells adds more intensity to this workout and helps build muscle.
Stand with feet hip- or shoulder-width apart. Hold light to medium dumbbells in each hand just outside the thighs or with arms bent above the shoulders. Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles or before you lose the natural arch of your back. Contract the glutes and legs while stabilizing your body with a strong torso. Slowly stand back up without locking the knees. Always keep the knees in line with your toes.
Do 1 to 3 sets, 12 to 15 repetitions.
Total body – Pushups
This exercise works your upper body and builds core strength. It uses muscles in the chest, shoulders, triceps, back, abs and legs.
Get on the floor and position your hands slightly wider than your shoulders. If you're a beginner, raise up to your knees. If you're more advanced, you can raise up to your toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
Your feet can be close together or a bit wider depending upon what is most comfortable for you. Contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire pushup. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle. Exhale as you begin pushing back up to the start position. Don't lock out the elbows; keep them slightly bent.
Do 1 to 3 sets, 5 to 10 repetitions, or as many as you can.
SMOOTH IT & SOOTHE IT
The best way to get dry, dull skin ready to show off is to exfoliate, says Joezette Hite, owner of Crave Spa in South Tampa (cravespa.com). Exfoliating products contain tiny granules to gently lift the dead cell layer from the skin's surface, stimulating the layer beneath it. Use a body scrub or brush while you're in the shower to make skin glow. Spend a few extra seconds on rough spots like elbows, knees and feet. This is also important before getting a spray tan to help it last longer. After exfoliating, hydrate with a good body moisturizer that contains ingredients like shea butter. And always use an SPF moisturizer when you go outside, regardless of the season. If you plan to wax, do it before hitting the beach. The sun can make skin more sensitive.
TAN IT
If you're looking for a way to zap 10 pounds off your body, or if you just can't bear baring it when you're winter white, you can fake it with a spray tan.
Michelle Roehrig, owner of Designer Skin Mobile Spray Tanning (designerskintanning.com) says spray tanning can create the illusion of sculpted muscles, a butt lift or even thinner thighs – instantly.
Color makes your muscle definition pop because it brings out the shadows, she says.
"You can contour thighs, décolletage, arms, glutes and stomach muscles to make them look slimmer. It even helps reduce the appearance of cellulite."
Roehrig will first spray on a base tan, then go back with a darker shade to spray on a six pack or define the areas you want enhanced.
Even dark skin tones can benefit from a spray tan, Roehrig says. Using a lighter color, she can create muscle definition and make your skin glow. And it helps correct hyperpigmentation.
That weird orange-y look is minimal with a spray tan because of the higher grade spray solutions, Roehrig says.
A spray tan can last anywhere from seven to 10 days; it costs $45 at the salon; $65 for the mobile service.
Don't forget: You still must wear sunscreen outside, because a spray tan doesn't contain sun protection.
If the thought of getting your body beach- or pool-ready has you a little more freaked out than usual, we're here to help.
We've got tips to help you smooth it, soothe it, tan it and tone it so you can get out there and enjoy it!
TONE IT
Rather than crash diets and intense workouts, try targeting specific areas to get your bod back into swimsuit shape. For most women, the abs, arms, hips and thighs are problem areas. Nabilah Shamseddine, personal trainer and co-owner of Vibe Fit Club in South Tampa (vibefitclub.com) says if you start now – and watch your diet -- you can see some real results by summer. And make sure to follow the proper form to prevent injury and get the best results.
Stomach – Crunches on exercise ball
For killer abs, it's all about the crunch. Shamseddine suggests doing crunches on an exercise ball. On the ball, the abs do more work.
Lie on the ball, positioning it under your lower back. Bring your arms behind your neck. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable and breathe out. Lower your back down and repeat.
Do 1 to 3 sets, 12 to 15 repetitions.
Legs, thighs and gluts – Squats with dumbbells
Holding dumbbells adds more intensity to this workout and helps build muscle.
Stand with feet hip- or shoulder-width apart. Hold light to medium dumbbells in each hand just outside the thighs or with arms bent above the shoulders. Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles or before you lose the natural arch of your back. Contract the glutes and legs while stabilizing your body with a strong torso. Slowly stand back up without locking the knees. Always keep the knees in line with your toes.
Do 1 to 3 sets, 12 to 15 repetitions.
Total body – Pushups
This exercise works your upper body and builds core strength. It uses muscles in the chest, shoulders, triceps, back, abs and legs.
Get on the floor and position your hands slightly wider than your shoulders. If you're a beginner, raise up to your knees. If you're more advanced, you can raise up to your toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
Your feet can be close together or a bit wider depending upon what is most comfortable for you. Contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire pushup. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle. Exhale as you begin pushing back up to the start position. Don't lock out the elbows; keep them slightly bent.
Do 1 to 3 sets, 5 to 10 repetitions, or as many as you can.
SMOOTH IT & SOOTHE IT
The best way to get dry, dull skin ready to show off is to exfoliate, says Joezette Hite, owner of Crave Spa in South Tampa (cravespa.com). Exfoliating products contain tiny granules to gently lift the dead cell layer from the skin's surface, stimulating the layer beneath it. Use a body scrub or brush while you're in the shower to make skin glow. Spend a few extra seconds on rough spots like elbows, knees and feet. This is also important before getting a spray tan to help it last longer. After exfoliating, hydrate with a good body moisturizer that contains ingredients like shea butter. And always use an SPF moisturizer when you go outside, regardless of the season. If you plan to wax, do it before hitting the beach. The sun can make skin more sensitive.
TAN IT
If you're looking for a way to zap 10 pounds off your body, or if you just can't bear baring it when you're winter white, you can fake it with a spray tan.
Michelle Roehrig, owner of Designer Skin Mobile Spray Tanning (designerskintanning.com) says spray tanning can create the illusion of sculpted muscles, a butt lift or even thinner thighs – instantly.
Color makes your muscle definition pop because it brings out the shadows, she says.
"You can contour thighs, décolletage, arms, glutes and stomach muscles to make them look slimmer. It even helps reduce the appearance of cellulite."
Roehrig will first spray on a base tan, then go back with a darker shade to spray on a six pack or define the areas you want enhanced.
Even dark skin tones can benefit from a spray tan, Roehrig says. Using a lighter color, she can create muscle definition and make your skin glow. And it helps correct hyperpigmentation.
That weird orange-y look is minimal with a spray tan because of the higher grade spray solutions, Roehrig says.
A spray tan can last anywhere from seven to 10 days; it costs $45 at the salon; $65 for the mobile service.
Don't forget: You still must wear sunscreen outside, because a spray tan doesn't contain sun protection.
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