.
.
.
.

Take it outside: Top exercises to tone up outdoors

As we move into the cooler months, it's time to take the work out outdoors

Vahdaneh Vahid

Published: Updated:

With the summer coming to a close and the weather becoming more pleasant, more people are starting outdoor activities and outdoor training as a fun way to exercise and avoid over-crowded gyms.

Here are a few outdoor exercises to keep you fit, toned and strong.

The wall push-up

Step 1: Stand with your feet a hips’ distance apart and away from a wall

Step 2: Place your hands on the wall about a chest’s width apart and at shoulder level.

Step 3: Draw your navel in and posteriorly tilt your pelvis in (tucking your hips under).

Step 4: Keep your back elongated and as straight as possible

Step 5: Slowly move your chest towards the wall allowing your torso to follow through, but keep your legs and feet static

It is vital that you keep your navel pulled in throughout this move and do not allow your hips to stag.

Step 6: Push yourself away from the wall to return to the starting position, again keeping your body in perfect alignment.

Perform 3 sets of 12-15 repetitions each.

Body weight squats

Squats are a key exercise that target the powerhouse muscle in the body - the glutes and also the thighs. This exercise can be done with your own body weight.

Step 1: Stand with your feet pointing straightforward, hip’s width apart.

Step 2: Bend your elbows at 90 degrees and pull back your shoulder blades.

Step 3: Slowly bend down trying to sit your weight back into your heels.

A good tip is to keep your toes lifted off the floor throughout the exercise, which allows you to target your butt and the back of your legs.

It is ok to allow the knees to come forward slightly past your ankles but the key point is that you feel the burn in your butt and back of your legs rather than just at the front of your thighs

Step 4: Keep your chest lifted and upright and your shoulder blades retracted throughout.

Step 5: As you reach the bottom phase, squat at a 90 degrees (or slightly less if you’re a beginner and lack flexibility).

Step 6: Now, hold this position and whilst you do, tilt your pelvis (hips) under like your tucking your tailbone under.

Step 7: As you do this, it is important that you draw your navel in to activate your core muscles which help stabilize the pelvis through this movement.

Step 8: Now slowly come up. As you do so, it is vital that you allow your knees to straighten first before you finish off the end range of movement of the squat at the top.

Complete 3 sets of 8-12 reputations slowly.

You should feel the burn in your butt, core and the back of your legs.

The plank

The plank is one the best exercise for developing strength in your core muscles that are responsible for stabilizing your pelvis.

Step 1: Using a bench, place your elbows in line with your shoulders, bent at 90 degrees.

Step 2: Keep your feet wider apart than your hips.

Step 4: Tuck your pelvis under, draw your navel in and breathe into your into your rib cage.

Step 5: Rest your elbows on the ground as you lift your upped body, so your upper body is resting on your elbows which are bent at 90 degrees.

Step 6: Keep your hips slightly above your shoulders while holding your plank.

It is good to use a mirror to view yourself from the side to check your hips are in the correct place.

You must not hunch your back in this exercise, keep it as straight as possible.

Step 7: Keep your shoulder blades retracted and keep your navel pulled in.

There is no set time limit for this exercise, simply rest and repeat when your back dips in and you can no longer hold the plank.