There are lots of different aerobic exercises to choose from! If jogging or walking isn’t your cup of tea, you might enjoy swimming, biking, rowing, jumping rope, or using an elliptical machine. [3] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
For example, you could do pullups for 30 seconds, complete 60 jumping jacks, and do 20 reps of burpees. Then, let yourself rest for 1 minute. Repeat this circuit 3 more times to finish your workout. [6] X Research source You could also do 45 reps of mountain climbers, 20 push-ups, 1 minute of planking, and 1 minute of jump roping. Then, take a break for 1 minute, and repeat the cycle 3 more times.
To do a wall push-up, stand about 1 arm’s length in front of an open wall. Then, pretend you’re doing traditional push-ups, pressing up against the wall instead of the floor. To do a bench dip, sit in a stable chair and grab the sides of the seat with both hands. Then, lift and lower yourself in front of the chair, sinking down until your arms are bent at a 90-degree angle. Push yourself back up, and repeat the exercise again. To do a tricep kickback, start in a kneeling position with your right knee touching the ground and your left leg extended forward at a 90-degree angle. Lean forward, and then lift your left arm behind you, keeping your elbow straight. Once you’ve done 10-15 reps, switch positions and work your right arm instead. Feel free to cool down and stretch once you’ve finished your workout.
To do a bridge, lie face-up on a comfortable surface. Then, lift your hips off the ground, anchoring your feet shoulder-width apart on the ground. Lower yourself back down, and keep repeating the exercise. To do back raises, lie face-down on your stomach. Set your hands above your ears, leaving both elbows bent and pointed in opposite directions. Hold your legs together and anchor them on the ground. Then, lift your shoulders about 3 in (7. 6 cm) off the ground. Lower yourself back down the ground, and repeat the exercise once more.
The Mediterranean diet is a smart and healthy option to consider. On this diet, you can still eat poultry, fish, seafood, olive oil, whole grains, and low-fat dairy. [11] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Believe it or not, grilled salmon, veggie calzones, bean stew, braised kale, and poached pears are just a few delicious recipes you can try on this diet. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Intermittent fasting is another healthy diet you could try. With this option, you vary your calorie intake throughout the week. You might try the 5:2 method, where you follow a traditional meal plan for 5 days, and follow a 500-600 calorie schedule on the 2 off days. You could also give 16/8 fasting a try, where you eat all your daily calories in an 8-hour period and fast for the other 16. [13] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
You might sip a cup of black coffee instead of drinking a latte, or eat a cup of strawberries for dessert instead of a bowl of ice cream.
One cup (100 g) of leafy greens qualifies as 1 serving of veggies, and 1 medium-sized fruit counts as a single fruit serving. [17] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
At the end of the day, your personal preferences matter most. Pick out a bikini or swimsuit that makes you feel like a million bucks, whether it’s striped, solid, ruffled, or somewhere in between.
