How to get an awesome outdoor workout ?

Your objective must be for core conditioning your body which is a non-aerobic and muscle-toning class workout usually focused on body’s core strength. Most sculpting teaching classes get you using weight bars and exercise bands together with dumbbells, or even a combination of all these gadgets. Get ready to take your sweating sessions in open outside. Comparing this with the gym, if you exercise outdoors, it brings more of satisfaction and less exertion as you would ramp up your physical intensity. 

Outside there is all nature that keeps challenging your muscles more than what usual fitness machines show, providing you a much better workout and awarding you with slimmer and healthier waistline. A study confirms that if you run outside, it needs more of effort and thus burns more of calories compared to when you struggle on a treadmill. Besides these facts, just 22% women take up exercise outdoors. Outside you do it better, all you need is to take a water bottle and move to the place where you can walk and exert choosing all or some of what you love.

Go to Hilly Areas

Tina Vindum is the author of “Outdoor Fitness” and points out that if the place has slopes, it will have more asking on your muscles, calves and glutes. Walking up and down the slopes in hilly areas is more challenging to our body bringing better results from all angles. There are fitness machines where slope is adjustable but running and walking outside on hilly slopes are still a better option and when you negotiate bumps, side hurdles and pitches, it keeps your mind engaged which is really healthy.

You should keep toning your inner as well as outer thighs with usual sumo squat shuffle. You should firmly stand sideways right at the hill-bottom widening your feet wider than shoulder-width while your right foot is placed higher on the hill. You should then lower into a squat bending your legs and then stand and then bring the left foot right next to your right. Next is to step to the right with your other foot and then repeat. This way when you reach the top taking around 25 steps you should run back down to the hill-bottom. Repeat it, facing the opposite direction then leading with your left leg this time. Try doing three sets. In case there are no hills in your vicinity, try using wide stairs or even bleachers work.

The experts in workouts claim that using stability ball is also a key core-strengthening way and one of the versatile props at a gym.

What to do: You can build core stability using the swing plank by placing your hands right on the ground placing them directly under your shoulders, keeping arms straight, and placing your shins on the swing seat allowing your body to form a straight line from heels to head. If you move swing's seat closer to your knees, that will make the exercise easier. Then brace your core holding for 30 to 45 seconds. Increase the strength as you slowly pull your knees to your chest from plank’s position, keep your back all flat and core tight. Pause a little and return to start. 20 reps are recommended.

If jog on a beach, there is somewhat grainy surface that adds extra dynamism to your workout. A study confirms that running on a beach needs 1.6 times more energy compared to running on some hard surface. If you do not live in coastal area, you can choose to exercise on any sandy swath like a volleyball court or even at a sandbox.

What to do: Try doing dynamic bounding to improve your strength, balance and power. Standing on a sandy surface, jump diagonally towards right, land on your right foot as your knee is slightly bent. Pause a little, then jump off your right foot going diagonally to your left to land on your left leg while your knee is slightly bent. This is a zigzag pattern to continue for 8-10 jumps. You are recommended to do three sets. To begin with, focus on how far you can travel while pumping each time forward and to the side. Next, see how high or  off the ground you may rise. Then finally, combine both items, that is traveling as far and as high as possible in each jump.

Warming the Bench

Using your energy to work nearly all major muscle groups via dips, box jumps. pushups, squats and others, the usual park bench is a great tool that can push many gym-equipment manufacturers out of business as told by Cassie Haynes Grassia of “Trap Door Athletics”, Philadelphia.

What to do: First try toning your hamstrings, core and quads —and use gravity to let you face extra resistance—with few step downs. While facing the backrest of a park bench; just stand on the edge of bench seat and moving your right foot towards back so it is off the bench. Bend one of the knees to lower your body slowly, keep your chest upright, till the other foot reaches the ground. Straighten your leg bringing your foot back up to the bench seat. That makes one rep. Try doing it 12 to 15 times, switching legs and redo.

School kids always love monkey bars as their recess favorite. These bars are a great exercise tool for elders too. Climb the bards, sit for a while, or hang yourself for increased upper-body, core as well as improved grip strength helping your endurance.

What to do: The hanging for knee raise is very close to  intimidating pull-ups, is the basic need for sculpting your core along with boosting your upper-body strength. Doing this you do not need to wear any resistance band to do this. Just jump up to grab a bar and hold it coming to a complete stationary and hanging position, keeping legs together and straight. Brace your core and then slowly bring both of your knees towards your chest. Pause a little, then lower both knees back to a starting position avoiding swinging. Recommended to do this  doing up to 10 to 12 reps at a stretch. 

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Women's Fitness Qatar is a community page that aims to help women achieve their fitness goals by providing the latest artilce on the realms of health & fitness.