Get in shape for this summer!


Being fit doesn’t just mean eating balanced. The practice of physical exercise combined with other small cares, are also essential to have a summer silhouette.

Who doesn’t want to be able to wear their bikini and feel at ease with their body? Having a healthy weight combined with a toned silhouette is one of the biggest concerns during this season.

One of the ways to get ready for the summer is to organize yourself so that you have time to take care of yourself.

Start by eating in a correct and balanced way, if you have difficulty in maintaining a diet appropriate to your needs, be sure to seek the help of a nutritionist to get personalized advice regarding your case. Invest time in the skin care of your body and face using weapons such as exfoliation and skin hydration .

Exercise at least 3 times a week!

The practice of exercise improves blood circulation, leaving the body healthier, the skin more beautiful, helping to lose weight.

Tips for exercising during the summer:

  • Exercise only in the hours of less heat, ie before 12 o’clock or after 16 o’clock;
  • Drink water before, during and after physical exercise, it does not contain calories, therefore, it does not put on weight, keeps the body hydrated and often deceives hunger at those times between meals;
  • Put sunscreen on your face, arms and legs before exercising outdoors;
  • Eat light meals before exercising and consume protein-rich snacks after exercising in order to reward the body for the energy damage suffered.

Some examples of good physical exercises to do during this season are:

  • Hiking ;
  • Outdoor racing ;
  • Ride a bike;
  • Swimming ;
  • Volleyball;

If you prefer the comfort of your home, there is a set of exercises that will give you valuable assistance in the fight to achieve a toned body without having to leave the house. Stay with our suggestions.

4 exercises to strengthen your spine, thighs, glutes and abs:

Exercise: Squat with the aid of a chair

Squat with the aid of a chair:
Support your hands on the back of the chair for greater balance.
Spread your legs apart and place your feet shoulder-width apart.
Crouch down by bending your knees, always keeping your spine straight (simulating the movement you would do to sit).
Extend your legs to return to the starting position, standing up, keeping your feet aligned with your shoulders. Repeat this movement 5 to 10 times.

Exercise: Crisscrossed Lumbar Resistance

Crisscrossed lumbar resistance:
Support your knees on the floor with your hands shoulder-width apart.
Stretch one arm forward and the opposite leg backward. Try to form an arc.
Keep the arch formed by the leg, back and opposite arm for 2 to 3 seconds.
Breathe in when it comes down and let the air out when you raise your arm and leg.
Switch arms and legs. Repeat the exercise 6 times for both sides.

Exercise: Lifting plank legs

Lifting plank legs:
Lie face down on the floor, rest your head on your crossed arms and stretch your legs.
Contract your glutes and lumbar spine. Raise both legs at the same time off the floor, keeping them straight. Hold the position for 2 seconds and slowly return to the initial posture. Repeat at least 3 times.

Exercise: Stretching Cat

Cat Stretch:
Support yourself on your hands and knees. Keep your hands and knees in line with your shoulders.
Inhaling, bring your chin forward and upwards while directing your abdomen towards the floor.
Bring your chin to your chest while exhaling. Arch your back and rest your chin on your chest while pressing your hands against the floor.
Repeat the exercise 5 to 10 times.


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