Here at CollegeTimes we're very aware that the college lifestyle isn't exactly conducive to being healthy. Between the drinking, the hangover food and the stress eating, it's easy to get out of shape. We're also aware that the gym is an expense a lot of you can't afford (who can?!). But summer is rapidly approaching and all of you are getting ready to head off on your J1 or to explore Asia, and it would be nice to be able to show off that bikini body with some serious confidence. To help you out, we've put together a few easy exercises you can do from home to tone up.
1) Squats
The dreaded squats. They're in every workout for a reason; they work. Stand with your feet shoulder-width apart, your feet parallel. Bend your knees and lower your hips so that they're parallel with the floor. Make sure to keep all of the weight on your heels. Then rise back up. If you find these too easy, you could grab two bags of sugar and hold them while doing your squats - why not add to the degree of difficulty! It's all in honour of your bootie.
Reps - 3 sets of 20.
2) Planking
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You may know it as that hilarious internet trend but it is in fact an exercise! This one is all about those abs. The side plank is amazing for toning up and surprisingly easy (ahem...kind of). You need to lie on your left side with your legs straight down. Prop your upper body up on your left forearm and raise your hips until your body forms a straight line from your ankles to your shoulders. Hold it for 30 seconds then repeat on your right side.
Rep - 3 sets of 30 seconds.
3) Lunges
Ah the lunge - it takes balance, precision and focus. Keep your knees aligned and your back straight. Then step forward with one foot, keeping your body as straight as possible. Lift your other foot slightly, leaving the toes on the floor but not the heel. Bend both knees simultaneously, stopping when they're both at 90 degree angles. Hold the position for 5 seconds, then step back and repeat with the other leg. This is another one that will work a lot better if you have weights i.e. those trusty bags of sugar or tins of beans.
Reps - 3 sets of 10 on each side.
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4) Pushups
You're automatically going to say you can't do this one, but you might surprise yourself! Lie down and place your hands in line with your shoulders, just slightly wider than them. Keep your feet close together, then lower your body until your chest almost touches the floor. Push yourself back up and BAM, you've done a pushup. Success!
Reps - 3 sets of 10.
5) Twisted Mountain Climber
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The name alone is entertaining so the exercise could be too! Start in your good old plank position, tighten your core, then twist to bring your right knee forward to your left elbow. Return to plank and then repeat it with the left knee.
Reps - 3 sets of 20, altering sides.
6) Downward Dog Abs
Abs is in the title guys, so this one is gonna be fun...and by fun I mean hard. You start in the downward dog pose, putting your weight onto your heels and pushing your tailbone up. Then bring your left leg back, before drawing your left knee towards your nose. Then release your back leg to its original position and repeat with the opposite.
Reps - 3 sets of ten on each side.
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7) Leg Lifts
These ones are deceptively easy but you'll feel it tomorrow. Lie face-up on the floor with your legs in a straight line on the ground. Lift your legs to a 90 degree angle, whilst keeping them as straight as possible. Hold this position for 3 - 5 seconds and then release back to the floor.
Reps - 3 sets of 20.
8) Sit ups
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A classic and boy do they work. Lie down and place your feet on the floor with your knees bent. Place your hands behind your head and then raise your body towards your knees, with your shoulders lifting off the floor. Keep your chin off your chest, and don't pull your head forward. Then roll back into the starting position. Simple as!
Reps - 3 sets of 20.
9) Go for a run
Get your ass out of bed and go for a run! It might just kill you at first but think of that bikini body and just take a lot of deep breaths. We believe in you!
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