Fit for summer - but in the right way! The experts have some advice.
29.3.2016
Translation: machine translated
Summer is just around the corner! And with it comes the sun, swimming and light clothes under which it's not as easy as in winter to hide your problem areas. We can help you regain your figure in time after winter. You'll see, it doesn't take much!
We asked for exercises that are easy to do, require little extra equipment and get you in shape from head to toe. A professional bikini model shows you how to do the exercises.
Our experts
Burak Olgun is a qualified dietician, fitness trainer and co-founder of "Bikini Angels". He has over 150 physical transformations to his credit and more than 30 major national and international victories with female athletes.
Roxana Fröhlich is not only a product manager at Galaxus, but is also passionate about bodybuilding. In 2014, she took part in her first bikini bodybuilding contest in Switzerland, where she finished 3rd, and in 2015 she took part in her first international bikini contest.
Below, Burak presents two basic exercises for effectively training your upper and lower body, as well as three mobilisation and three muscle-strengthening exercises that allow for precise and correct execution. Roxana is one of Burak's most talented protégés and knows the exercises inside out. She's in the best position to demonstrate them to you.
1. Squat
The squat is a very effective exercise that works many muscles in the lower body. And here's how to do it:
Step 1:
Legs shoulder-width apart, feet turned 30° outwards, back straight, tilted slightly forward, forming a line with the back of your neck. Inhale deeply.
Step 2:
The legs and back remain in the same position as in step no. 1. You gently bend the knees as far as possible, which are turned outwards, parallel to the feet.
The knees are bent as far as possible.
Step no. 3:
Rise slowly, leaving your back and legs in the same position, and exhale. To make it even more intense, the exercise can also be done with a kettlebell or long barbell.
When done correctly, this exercise tones and mobilises key factors, such as the hips, plantar fascias and belly.
Stretch hip flexor muscles
Arms in support position, one leg bent, massage roller under hips. Move up and down to massage the often shortened hip flexor muscles and relax the fascia. Repeat the exercise 10 - 15 x per side.
Loosening the plantar fascias
Stand with your back straight and your eyes staring straight ahead at a point. For approx. 1 min, gently roll your foot over the massage ball, applying pressure. Change feet.
Therabinals Thera-band
Attach the band to a door handle or the foot of a bed. Legs bent, arms form a 90° angle. Pull the band towards your feet, keeping your head straight and looking ahead. Repeat the exercise 20 - 25 times. Also possible with TRX bands.
2. Rowing
By rowing (Seated Rowing in English), you train mainly the biceps and upper back. The exercise can be carried out using a Thera-band, long dumbbell or pull cable.
We show you how it's done and how to mobilise the stomach, back and thighs.
A deadlift
Grab the dumbbells short, feet shoulder-width apart, back straight and leaning forward. Bend your legs, "pushing" your buttocks backwards. Repeat 10 - 15 times. Can also be done with a long dumbbell. Strengthens the back extensors.
Hip
Arms in support position, elbows at shoulder height, head an extension of the spine, legs straight, resting on the toes. Body straight as a plank. Hold for 45 - 60 secs.
Seated Harmstring Stretch
Sit on the edge of the chair, straighten one leg and bend the other, back straight. Gently bend towards the foot until you feel tension in the back of the thigh. Hold for 30 - 60 s and then switch legs.
Theresa Schieder
Leader Portfolio Development Do-It, Garden & Household
Theresa.Schieder@digitecgalaxus.ch