Summer is here, and so is Pride in nearly every major city. True pride is all about accepting ourselves and others just as we are. But physical fitness also comes into play, particularly if you're tossing beads, holding signs, and dancing in the parades. To prepare yourselves for these tasks (and the eyes of onlookers), certain exercises may be best in a pinch.
Try these exercises all together for a full-body workout or mix them in to your existing routine. Tag #teamwimberlean so I can see your progress and hear what you think. ’Cause if you don’t post a gym selfie after your workout, well, you’re not doing it right.
Whether you wear Speedos or not, even baggy board shorts are made sexier by a defined lower abdomen. While diet is a huge part of a gorgeous six-pack, these three moves will help define that oh. so desired “Adonis belt” and may even make your waist a little smaller.
Speedo Patrol: Exercise 1 - Exercise Ball Roll Out
The key to this move is to keep your torso as straight as possible and to not bend at the hips when rolling back. I tell my clients to imagine two rulers over their hip bones during this exercise. With an exercise ball, sit high on your knees and slowly roll out as low as your can. Keeping your body straight, return to starting position.
Speedo Patrol: Exercise 2 - Lower Leg Lift
On your back, make a triangle shape between your hands with your thumbs and pointing fingers. Placing that under your tailbone will help make sure you don’t put any pressure on your lower back. Slowly lift your booty off the floor and legs to the sky. If your feet are over your face, you’ve gone too far. Return to starting position without dropping the legs too low and repeat. Go big with 30 reps or more at a time.
Speedo Patrol: Exercise 3 - Twisting Low Plank
Nip in your waistline by twisting things up. From your low plank, keep the heels together and drop your hips and heels to each side. Don’t rush — take your time and actually squeeze as you twist. Use all these moves together for a total core session.
Exercises for Booty-Building and Twerking
Having a gorgeous derriere is no longer just for the ladies, and not just for the bottoms either. A gorgeous backside shows how athletic you are and ensures that the guy who just bought you a drink enjoys the view when you’re walking away. It's also essential for out-twerking your competition on the Pride float. Spoiler alert: Heavy squats don’t necessarily equal a rounder bum. Often with too much weight, the rest of our body is working too much to actually engage the glutes. Try these three moves instead.
Bootylicious - Exercise 1: Weighted Leg Lift
A lifted butt connects to a gorgeous hamstring. On all fours, grab anywhere from a 10- to 20-pound weight and squeeze it tight under one knee. Lift the foot to the sky only as much as you can while squeezing the weight tight. Pro tep: Don’t forget about your core and make sure you squeeze your center in as you work.
Bootylicious - Exercise 2: Single Leg Bridge
In my opinion, a bridge is the best way to sculpt a gorgeous booty. And since mine is often on a runway in a thong, I can’t live without this move. On your back, place one weight anywhere from 10 to 20 pounds over one hip, holding on to it with your hand. Lifting the opposite leg into a bent position, push through your heel, and get your hips as high as you can. Take two counts to lift and two counts to lower, rolling through the spine. Aim for 15 on each side.
Bootylicious - Exercise 3: Scorpion Kick
Who doesn’t love a high kick? Finish off your booty blast with a big kick on all fours. Bend your knee as you kick to the sky and slightly arch your leg over to the opposite direction, mimicking a scorpion tail. Kick out a good 20 per side to really make it burn.
Exercises for Tossing Beads, Waving Flags, and Dancing on Floats
The best way to change your body as quickly as possible is to use as much of it as possible at once. These next full-body moves work your back, chest, arms, shoulders, legs, glutes, and core.
Get in Formation - Exercise 1: Bear Crawl
There are lots of variations of this move — this one keeps your back straight and legs bent so your knees hover off the ground. Holding your weights, walk each arm forward as far as you can, one arm at a time. Return them to starting position and repeat for one minute at a time.
Get in Formation - Exercise 2: Renegade Row
With your weights again in your grip, pop up to a high plank push-up position. Keeping the elbows close to the body, do a single arm row without twisting your body and keeping your hips still. Add a push-up in between for a little extra pump.
Get in Formation - Exercise 3: X Out
Full body and a little cardio, yes please. In a wide turned-out position, squat deep making sure your knees are over your toes with the weights down the middle. As you come to standing, extend straight arms up to a V position and then lower slowly back to the start and repeat.
Exercises for Selfie-Taking
We all know it takes more than one shot to get the perfect selfie. Holding that camera overhead for so long to get the perfect angle is actually a lot of work! Tone and strengthen your shoulders with these classic moves and some added variations.
Selfie Prep: Exercise 1 - Kneeling Shoulder Press
By dropping to your knees (I know, never done that before), you eliminate your tendency to swing the weight, and isolate the move forcing your core to engage. Feel free to switch up the grip to work the shoulder differently.
Selfie Prep: Exercise 2 - Seated Lateral Raise
This is the same idea as kneeling. By sitting on a bench or even an exercise ball, you increase the workload on the actual muscle, and decrease your ability to cheat the lift. As you raise your arms to the side, think about getting the elbow parallel to the floor and your forearm in line with that. Do these two exercises as a super set back to back to really burn out your shoulders. Fiteen reps to start, increase weight, and drop reps each set.