Exercises to help you look your best in Spring fashions

by Angela Davis/@jerseygirlsport  When you made your new year resolution to lose weight and get fit, I'm sure you were hoping to be fabulous by the Spring. Well, Spring is here, and even if you haven't reached your weight loss goals, you still have time to tone and tighten in time to look great at your next sporting event.
nutirition and certified fitness expert Lisa Corsello
nutrition and certified fitness expert Lisa Corsello
If you're concerned about how you'll look in your tank top, shorts or dress, we've got help. Fitness expert Lisa Corsello is an ACE Certified Personal Trainer, nutrition consultant and group fitness instructor who works with clients to create customized, goal-oriented exercise and nutrition plans. Using her extensive training and fitness background she's created exercises that target those areas to help you look your best in your favorite Spring fashions! The below exercises are grouped according to what you wear.  Shorts, Skirts & Spring Dresses 1. Sumo Squats With Calf Raises- These squats target inner thighs, glutes and calves. Stand with feet slightly wider than hip-width apart, feet turned out slightly (think of 10 and 2 on a clock).  Slowly lower your body down until your thighs are parallel to the ground and pause.  Keep your chest up and abs engaged.  Check to make sure your toes and knees are aligned, press through your heels, and engage the glutes and inner thighs to return to the starting position.  
Sumo Squat
Repeat 20 times, then lower and pause again, this time with tiny pulses up and down for 20. Pause again and slowly raise the right heel off the ground, pressing evenly through the left foot and the ball of the right foot.  Slowly lower your right heel while you raise your left heel, slowly alternating heel raises.  Repeat for 20 reps each side. 2. Dynamic Lunge & Wall Squat Challenge:  Target your entire lower body with a long, continuous set of movements, designed to keep you moving, focused and toned.  Move from one set to the next without breaks or use a step for an extra challenge.
Dynamic lunge
  1. Stand with your feet parallel holding 2 medium weights.  Step back with your right foot into a lunge, slowly lowering your right knee towards the ground, step forward to the starting position and repeat 20 times.   
  2. After 20 reps, step back into the lunge, lower your body and hold for 10 seconds.  Slowly begin to pulse with tiny up and down movements, keeping both knees bent and pressing through the heel of your left foot and the ball of your right foot.  Continue for 20 pulses, hold again for 10 seconds.   
  3. Immediately after your first lunge set, move into wall squats, making sure your knees don't extend further out than your toes.  Aim to sit against the wall as if you are sitting in a chair. Hold for 30-45 seconds.  Repeat step 1 with your left foot back, right foot forward.
wall squat
Tanks, Strapless Tops and Short-sleeved T’s 1. Bowling- This strengthening exercise is great for keeping biceps toned, without adding the bulk. With medium weights in each hand, begin with your arms at your sides, palms up, elbows slightly bent. Slowly raise your arms up to shoulder height, and lower them back down to the starting position (think of the movement you would use while bowling). Remember to keep the arms as wide as your shoulders, and slightly bent. Raise and lower the weights at the same pace. Repeat for 20 reps. On last rep, raise and hold, add tiny pulses for 20 lifts, pause and lower slowly. 2. Bicep Rotations- This is a new twist on the classic bicep curl. Begin with moderate to heavy weights in each hand, arms straight down at your sides, palms up. Slowly raise the weights as you would with a bicep curl. When you get to the halfway point, rotate the weights so that your palms are facing one another as you bring the weights all the way up. Lower the weights, reversing the motion. This is a great way to work the outer and inner biceps. Remember not to use your wrists to rotate, and to focus on flexing your biceps to power this movement.
bicep curls
3. Crazy 8’s- Begin with heavy weights in each hand, elbows at your sides, palms up. Raise the weights halfway up and lower down to the starting position 8 times. Next, begin with the weights at the halfway point (arms bent at 90 degrees) and raise them up towards your shoulders, lowering them only halfway down. Finish the set with full bicep curls, all the way up towards your shoulders, and all the way down towards your thighs, being aware of your pace and repeating each rep with a full range of motion. Remember to stay hydrated and feed your body with proper nutrition. Commit to these series of exercises 3-4 times per week for 4-6 weeks, and sport your favorite spring style with confidence! Lisa Corsello, a Lululemon Athletica Ambassador, has been a featured fitness expert on WebMDas well as in My Family Doctor Magazine, LowCarb Magazine, Current Health Magazine, and Cornell University's Food & Fitness Advisor newsletter. In fact, Lisa is a regularly featured fitness expert on the KPIX Weekend Morning Show. Lisa is currently a contributing fitness expert on SingleMindedWomen.com Check out Lisa at: website: www.burnsf.com Facebookhttps://www.facebook.com/pages/Burn/151230852836?fref=ts Twitter: @burnpilatessf Now get moving!!  

Author: Jersey Girl Sports

Jersey Girl Sports is a lifestyle brand dedicated to the millions of women who like to watch sports. We present sports from the female perspective--the way we see it, how we talk about it and what we have to say about it. It's sports on OUR terms. We can enjoy sports as much as any man, just with better shoes.

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