4 Kick Ass Workouts to Achieve the Summer Bod You Really Want

With Summer just around the corner, the short-shorts, swim suits, and cropped off t’s are resurfacing in my closet. When it comes to this attire, it does always boost my confidence to feel in-shape and as sculpted as possible. These exercises are sure to do the trick:

Exercise #1: Ball Squats

With shorts and bikini bottoms exposing your booty, it can’t ever hurt to get a few squats in. Guys this one’s for you too, a nice butt is always a good thing. Squats are a universally know bum burner, but if you don’t have the correct form this exercise can come back around to bite you in the back (quite literally). Coming from someone who has gone through countless back issues, take me seriously when I say it is so important to have good form when doing squats; this is where the exercise ball comes in to play.

Set up a decently sized exercise ball against the wall, line it up against the small and mid-section of your back, and position yourself so you have enough tension between your back and the wall to keep the ball squished in-between. When you bend your knees and sink into the exercise, make sure that your legs are bent no more than ninety-degrees and your knees do not overpass your toes. Once positioned correctly and comfortably bend your legs and squat as you would normally, making sure to engage your glutes and hamstrings as well as your quads.

Photo Courtesy momtaxijulie.com

This exercise is sure to tone your tush and strengthen your legs as well.

Exercise #2: Candle Sticks

I understand that this exercise might not look the most professional and let me warn you that you will feel silly doing it, but it truly is one that works. Start by lying flat on your back with your whole body parallel to the ground. Raise your legs up so they are perpendicular to the ground, making sure that your feet stick together. Next, engage your abdominals and crunch your back and butt off of the ground, raising your feet several inches higher into the air, then come back down and repeat.

Photo Courtesy www.cf-inc.com

Candle sticks are a great ab and core workout to define that six-pack coming in, they’re an awesome workout and you’ll surely feel it if you have the right form; make sure that you are engaging your abs to lift your legs each rep and tighten your core to maintain control.

Exercise #3: Cross-Over Toe Touches

This abdominal workout will get your stomach fired up for swim-suit season; cross-over toe touches are a fun and dynamic workout to get your abs in shape. For this one, start on your back just like you did for candle sticks. The next step is to ring your right hand to touch your left toe. Then return back to your original position and to the same with the opposite arm and leg. Repeat these steps over again.

Photo Courtesy www.trusper.com

For good form, make sure to keep your leg and arms as straight as humanly possible. It’s also important to keep your core tight and engaged to protect your back.

Exercise #4: Go for a Run

Runs are underrated. I understand, running isn’t for everyone. It does put a lot of pressure on your joints and isn’t always the most pleasant cardio, but the more you do it the better you get at it, and that’s a really rewarding part of running. Running is an amazing all over body work out and will shred calories, all-around toning your body and getting your heart healthy for the summer as well.

Photo Courtesy /www.allposters.com

Good luck to you and remember, form is everything.

Springing Into Lacrosse

As the weather started to transition into Spring, so did our lacrosse season. To give you all a little background check, my name (if you haven't picked it up by this point) is Livi Kimche, and I'm number thirty-eight, but it's the name on the front of the jersey that counts; I play attack and midfield for Park City Lacrosse. As I've previously written about, our pre-season was kicked off with an ultra fun tournament in Vegas; we took that title home with us on a high note.

Since the Las Vegas tourney, our season has been nothing but smooth sailing, to say the least. It might be more accurate to describe it as smooth sailing on the sweat and tears of the teams we have basically been demolishing every time we step on the field. Yes, okay... maybe that's a little excessive, but with a record of 12-0 and game scores coming down to 15-3, and 10-4, it's a little hard to put it any other way; Park City is a power house.

Photo Courtesy to Julie Shipman

Playoffs begin this Friday. Our first game is scheduled 7:00PM Friday night at our home field, Dozier, and yes I hope to see you there ;-) We play Juan Diego, the last time we played them was in March, and the final score was 13-5. I think it should be a better game though because everyone gets hyped for playoffs. It works like a bracket, and if you lose your out. If we win on Friday we'll move on to the next round.

Bracket Courtesy to Utah Lacrosse News

I like consistency and routine, so does the rest of our team. Having a pre-game routine is a really important part of our dynamic before a game, especially a play-off game. We start by taking a lap around the field, nothing fancy, just a light jog basically. Then we go straight into some ladders to warm up our feet, after ladders we line up for dynamic stretching. Being all lined up with my team for stretches pumps me up. After that we start one sided shuttles to pass, catch, and warm up our sticks. Then we get into 3v4s, and 3v2s, which are three people versus four or two other people in a mini half-field scrimmage until the offense scores or defense clears the ball out. Our routine helps us prepare not only physically but mentally for the game.

Park City, being the reigning State Champs two years in a row, has a lot to loose. Being a freshman on the team, I definitely feel the pressure to win. With hard work comes results, I think the hardest thing for I team the upcoming two weeks will be maintaining a strong head game. The biggest upsets are usually when a team predicted to win goes in thinking that it's going to be an easy game. If we keep the right mindsets I can see a state title in our future, but we definitely have to keep the fire alive and not let our guard down, because Park City is who everyone wants to beat right now.

Five Exercises To Burn Off Your Thanksgiving Dinner

Now the 27th was Thanksgiving, a time for family, gratitude, and of course loads of food. Don't let that gobble send you for a guilt trip; try these exercises to shed those heaps of creamy mashed potatoes and fattening gravy...


Exercise Number One: Mountain Climbers

First get in a push-up position. Simply tuck your knee to your chest and then back next to your other foot in a swift motion. This counts as one rep. Alternate legs each time. Be sure to tighten your core and keep your back straight during these to avoid any discomfort or injuries. You should feel this exercise mostly in your abdominals, it is also normal to feel your shoulders and arms working.

Photo Courtesy: menshealth.com

Exercise Number Two: Crunches

Crunches are probably one of the oldest ab work outs in the book, but there's a reason for that; crunches are a quick, easy, and effective way of toning your tummy, if you do them right. Start lying on your back with your knees bent and feet flat on the ground a foot or so away from your butt. The further your feet are from your bottom, the lower the abs that are worked. Knowing this keep your feet close to your bum if your want to work your upper abs, and keep them as far away from your but as possible if you want to work your lower abs. Before you start, make positive that the small of your back is touching the ground, to do this tighten your core and think of squishing a bug with your back. If you have a hard time maintaining this contact, you can try placing a towel under your lower back to compensate. When you have the correct body positioning, raise your head and neck off of the floor and too the sky by contracting your abdominals. Keep your hands tucked behind your ears, try your hardest not to use them, if it helps you you can cross them across your chest. Up and down is one rep, repeat.

Photo Courtesy: womenshealthmag.com

Exercise Number Three: Leg Raises

A leg raise is really simple and will tone your upper thighs, hips, and even strengthen your core. First get into the same starting position as a crunch (make sure your back squishes the floor the same way as well). One leg at a time, point your toes and raise it from the floor to about two feet off the ground, keeping your leg straight the whole time. Your other leg should stay cocked next to it. Alternate legs each time. One up and down motion counts as one rep.

Photo Courtesy: howto-all.com

Exercise Number Four: Pelvis Raises

This exercise may look kind of funny, but your hamstrings and glutes will thank you for it later. Start in the same position as the crunches and leg raises. Once your back is flat, knees are bent, and feet are flat on the floor, you can thrust your pelvis a foot or two off the ground by squeezing your butt and using your leg muscles. Your feet stay on the ground, the only thing that moves is your pelvis, it is also important that you maintain a strong core and flat torso. It may not feel like much at first, but after a while you should start to feel it in your hammies and bum. This is a great tush-toner and should help melt all that extra stuffing you ate right off ;)

Photo Courtesy: shape.com

Exercise Number Five: Bicycle Kicks

Bicycle kicks are a great abdominal, leg, and all around core workout. For this exercise start out on your back with your legs flat on the floor. Lift your legs about six inches off of the ground and lace your fingers behind your neck. Crunch your right knee towards your chest, and touch your left elbow to your right knee (while keeping your fingers laced). Then with out letting your legs touch the floor alternate sides by straightening your right leg back out and rotating your torso back to natural, and crunching your left knee to your chest and touching it with your right elbow in one swift movement. This will count as one rep. As always, make sure you are in good position with the small of your back against the ground at all times. The movement of your legs when alternating sides should resemble a cycling motion.

Photo Courtesy: popworkouts.com

If you have any interests in more exercises, these cites are great: 

• Fitness Magazine
• Muscle and Fitness
• Tone it Up