In the warmer months, outdoor fitness is most relevant. For this reason, you can skip classes in the hot gym and enjoy the fresh air and the light of the sun outside, and at the same time, with the benefit of your own figure.

Of course, it is preferable to get to the chosen place for classes on foot. Walk dynamically, periodically accelerating your pace and switching to running. While running, you can not only admire the surrounding beauty, but also perform any exercises beneficial to the body.

Take advantage of the opportunity, you should breathe with your stomach, rhythmically straining or relaxing your muscles, to a certain extent it is also a workout for the press, which is very useful for the figure.

It is also appropriate to perform exercises for the eyes, for example, systematic blinking, movement of the eyeballs in different directions. If no one sees you and you are not shy, then you can walk a segment of the way on your heels, socks, backwards, so you can train the coordination of your movements. Walking on foot, you can meditate without being embarrassed by anyone.

If there is a clearing with thick grass, take off your shoes and walk barefoot, as the clearing is an ideal place to recharge.

Relax after a long walk and you can start exercising.

Do some of the exercises by picking up a stick, stone or other natural weights. By the way, with the help of a stick, you can perform exercises that promote the development of back muscles.

If you meet a log on the way, you can use it as a simulator to strengthen your leg muscles. Walk along the log barefoot, so you will train the vestibular apparatus and massage the biotopes located on the feet well.

An extensive log without knots, which lies steadily on the ground, can replace a step board for you. Perform several exercises using different methods of lifting and descending.

Move to the rhythm, training the muscles of the abdomen, buttocks and, of course, legs. Connect the movements with your hands, with each step you can raise your arms up, pull them forward, and make undulating movements.

After training, you can relax, sit with your back against a tree, charging with its energy.

Bench training

Shoulder girdle muscles

You can strengthen your muscles in the park with the help of a standard bench.

To do this, you should take the emphasis lying on outstretched arms, lean on the ground with your palms, and you can lean on the bench with your feet.

Tighten the muscles of your abs, bend your arms at the elbows, spread them apart, then lower your upper body without rounding or arching your back, your body should be a straight line. Hold this position for a few seconds, and then straighten your arms and return to the starting position.

Muscles of the arms, thighs, abs

You should sit on the edge of the bench, hold on to it with your hands, palms should be placed under your shoulders.

It is necessary to gently lower the pelvis over the edge of the bench, while taking small steps forward until the knees are above your ankles, at this time you can not move your buttocks away from the bench. After that, stretch your right leg straight and rest your heel on the ground.

Bend your arms at the elbows, pull your shoulders back, lower your buttocks to the ground, then tighten your muscles and bring your right knee to your chest. It is necessary to make sure that the arms are not bent.

Hold for a few seconds and straighten your arms, at the same time straighten your right leg without touching the ground with your foot.

Repeat these movements several times without lowering your leg, then perform the exercise for the opposite leg. Rest for half a minute and take another approach.

For legs, buttocks and abs

The trees in the park are excellent exercise machines that will best help strengthen the muscles of your legs, buttocks, and abs.

To perform this exercise, lie on your back with your feet towards the tree, bend your right leg at the knee, the foot should be on the ground at this time, straighten your left leg and rest your foot against the trunk of the tree, arms should be stretched along the trunk, palms should be turned up.

Tighten your buttocks and lift your pelvis up so that the body from the shoulders to the left foot is a straight line, then you need to return to the starting position. Perform several sets for each leg, and then rest and repeat this exercise.

Water aerobics

If the temperature already exceeds 30 degrees, jogging and other exercises are simply impossible to perform. However, if there is a reservoir nearby, you can do water aerobics.

Exercises in the water make it possible to train all muscle groups in the best way. In addition, these exercises are incredibly effective in the fight against excess weight, and all this can be done without much effort.

First of all, any exercise in the water is easy even for those who are not friends with sports, and muscles relax well in the water, fatigue is not felt.

«Water figures» give the body flexibility and harmony of forms, for the simple reason that when we move, trying to keep balance, virtually all muscle groups work.

«Dolphin»

You should dive into the water without touching the bottom with your feet. Hands should be spread apart. Tilt your torso forward, perform movements as if you were climbing stairs, repeat for five minutes. This way you will improve your metabolism and strengthen your leg muscles as well as your buttocks.

Coming out of the water, you can move on land. Jogging along the shore will contribute to the acquisition of slender legs.

In the summer, you can take the best care of your figure and health. When going to nature, be sure to take a ball or other means with you, and use natural simulators on the spot. Be always healthy!