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Beach Body

As we edge our way into summer, we're starting to think about our holidays and getting ourselves ready for the beach. That's exactly why this month's plan focuses on a few simple but strong exercises that'll not only give you the confidence to hit the beach, but are easy to remember and keep up while you're away.

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June Exercise program Nutrition & diet Recipe

June exercise program

Make sure you warm up for at least five minutes before doing any exercise. Try going up and down the stairs a few times or simply marching on the spot.

Always add time for a simple cool-down stretch at the end of an exercise session. Check out the Fitness-Inspiration website if you need any guidance on what stretches to use.

Step-ups

Find yourself a suitable step, stand with your feet a comfortable distance apart and draw your tummy in. Leading with your right leg, step up onto the raised area one foot at a time. If you have sufficient room, try stepping heal to toe on the way up, and toe to heel on the way down. Always face forward (eyes straight ahead) and keep your balance throughout. Make sure you don't lean too far forward or back as you move up and down.

Do 3-5 minutes for each leg.

If you don't have a suitable step to use, simply stand upright on the floor and lift up one knee at a time up to hip height. Make sure you bring your knee up, don't dip your chest down to meet it! If you are away, a brisk walk will be great, and if on sand, even better.

What does this do?
Step-ups burn calories by raising your heartbeat and using large muscles (i.e. buttocks and thighs). By keeping a straight posture and holding your tummy in, you'll also activate and work on your abdominals. Simple but effective, you only need to lift your own body weight each time.

Do the workout at home:
The bottom of your staircase, the front step or any raised surface that will hold your weight.

Wall slide squats

Stand a comfortable distance away from wall with your feet parallel, hip width apart. Place your back, head, shoulders and bottom touching the wall, and your arms relaxed by your sides. Breathe out, pull your tummy in and slowly bend your knees as you slide down until your knees are almost parallel to floor. Keeping your feet flat and grounded, hold that position for a heartbeat, breathe in and then slide back up. Always grow tall through the crown of your head and use the wall to support your back.

Do 10-15 reps.

What does this do?
Wall slide squats work your quads (front thighs), pelvic floor, tummy muscles and are also great for posture.

Do the workout at home:
This exercise can be done anywhere. All you need is a wall and a floor, so no excuses from anyone.

Press-ups

Kneel down, place your hands palm down on the floor directly under your shoulders and keep your arms straight. Now stretch your legs out and rest on your toes (or front of your knee if you're struggling), keeping your body in a straight line from the crown of your head to your heels. Breathe in as you bend your elbows and lower your chest to the floor (not touching the floor). Keeping your back straight, breathe out as you push the floor away and lift yourself back to the starting position. Remember to hold your tummy in throughout. You should feel no lower back pain.

Do 10+ reps until you struggle to keep your body straight.

What does this do?
Press-ups work your chest, triceps and shoulder muscles. They also work your abs as you use them to stabilise.

Do the workout at home:
Press-ups can be done anywhere with an even floor.

Oblique curl

Lie on your back with your knees bent and feet flat, hip width apart. Put your hands behind your head with your fingers touching. Now place a towel between your knees and hold to engage your inner thigh and pelvic floor. Focussing on your stomach muscles (pulling your tummy in towards your spine), breathe out as you lift from your breastbone, taking your right shoulder towards your left knee. Your right hip must stay down and heavy throughout. Keep your elbows wide and space under your chin. Then breathe in as you slowly lower back down to your starting position. Always rotate your middle to move, with your elbows framing your face – do not pull on your head or your neck.

Do 10 reps, then repeat on other side. This exercise is about technique, not height or amount.

What does this do?
Oblique curls use the external and internal obliques, as well as the rectus abdominus. These muscles are used every time you bend or twist from the spine. They're the muscles that help to shape your waist, and they also give huge support to your lower back.

Do the workout at home:
All you need is a mat or a folded towel.

This month's nutritional recommendations

A mini detox in the build up to your holiday will give your beach body that extra little boost. Here are a few tips to get you started.

Cutting back on processed foods, alcohol and caffeine, along with more exercise and sleep will help you to look your best on the beach.
Really cut back on those carbs, especially in the evenings (yes, that includes alcohol).
Start the day with a lemon squeezed into hot water. It's very cleansing and energising.
Eat probiotic yoghurt with fresh berries for breakfast. It will increase antioxidants in your body and help to prepare your tummy with good bacteria before you go away.
Keep to your protein of mainly white meat (chicken and turkey), or occasionally lean red meat. Oily fish like salmon and tuna is even better!
Use as many fresh veg, salad and leaf ingredients as you can. They're not only healthy, but will help you lose those extra pounds. You can also lighten dressings by using low fat crème fraiche, horseradish and lemon juice.
Add cooked, cold beans to your meals (chick peas, white cannelloni beans or black beans for example). They'll add texture and extra goodness.
Use garlic in dressings to add flavour and benefit from its great anti-bacterial properties. Equally, coriander tastes great and works well as an anti-inflammatory.
Cinnamon appears to have a unique ability to help the body metabolise sugar, so try sprinkling it on oatmeal in the morning.
Eat little and often, and always replace protein by eating within an hour or so of a resistance workout.
Keep your intake of water up, especially while you're away.

Golden nugget

Life is for living, so make the most of it. If you look after your body by eating well, sleeping enough and giving it the exercise it needs, it will serve you well.