Tony Maloney, a trainer and exercise physiologist at the National Institute for Fitness and Sport in Indianapolis, shared his best tips for slimming down this summer.
Some basic exercises are still the best method to beat your weight.
1. Push-ups are still one of the best moves for toning from the waist up
Push-ups are a great way to tone the upper body and build shapely arms and shoulders.
2. Planks and side planks are core exercises
Maloney says that planks are better than crunches and sit-ups, because you’re less likely to do them wrong and injure the spine. Plus, they’re generally more effective at building a tight core.
3. One of Maloney’s favorite high-intensity, plyometric, burst-like moves is the jump squat
To try this one, bend down like you’re going into a normal squat (get your booty down like you’re sitting in a chair) then burst up into the air. Maloney says the benefits of a jumping movement like this go beyond shaping and toning.
4. The split squat jump is another favorite exercise of the trainer
From a split stance position, jump up and switch over to the other leg. Try doing as many as you can for 30 seconds, then rest for 30 more.
With this jump move, you’re not only toning the body — you’re expending extra energy to get lean.
6. Pull-ups and chin-ups
Most of the work here is happening in your arms and in your shoulders, but you have to be strong all over to really pull this feat off, from the abs and the pelvis to the palms of your hands.
7. Bar hang
For this move, just hang from the bar for as long as you can. Maloney suggests giving this a try a few times a day if possible, and building up strength that way.