8 Effective Exercises Trainers Recommend to Shape Your Summer Body

Getting in shape for summer doesn’t have to be complicated—just effective! Whether you want to tone up, build strength, or shed a few extra pounds, the right exercises can make all the difference. We’ve rounded up 8 powerful moves to help you sculpt your ideal summer body.

If you have a past or existing health condition, it's important to check with your doctor before starting a new exercise routine. Always listen to your body while exercising. You can finish right away if you experience any pain or discomfort.

1. Wall Squat

• Stand with your back against a sturdy wall, feet shoulder-width apart, and step forward.
• Slide down until your thighs are parallel to the floor, keeping knees over ankles.
• Distribute weight evenly, grip the floor, and rest your upper body against the wall. Keep your chin tucked.
• Engage your core, keep ribs down, and slightly tuck your pelvis. Hands can rest at your sides or on your legs.
• Hold the position while maintaining proper form.
  
  Benefits: Wall sits strengthen the core, legs, and back while enhancing muscular endurance and boosting metabolism to burn fat. They require no equipment, making them an easy, effective exercise you can do anytime.

2. Plank Pose

• Start on all fours, shoulders over wrists, fingers spread, and middle fingers pointing forward.
• Press hands into the floor, engage the upper arms, and draw the lower belly in.
• Extend one leg back, toes tucked, then the other, forming a straight line from head to heels.
• Slide shoulder blades down, engage thighs, and lengthen the tailbone toward your heels.
• Push the floor away evenly, pressing heels back as if against a wall.
• You can gradually increase your hold time by 5–10 seconds until you can maintain the position for over a minute before progressing to advanced movements.
  
  Benefits: Planks are a quick, equipment-free exercise that strengthens the core, helping protect the spine and prevent back pain. They also improve stability, reducing the risk of injuries during strength training and daily activities.

3. Mountain Climber

• Start in a plank position, balancing weight evenly between hands and toes.
• Ensure hands are shoulder-width apart, back flat, core engaged, and head aligned.
• Drive your right knee toward your chest as far as possible.
• Quickly switch legs, extending one while pulling the other in.
• Keep hips low and move your knees in and out as fast as possible while maintaining steady breathing.
  
  Benefits: Mountain climbers are a full-body exercise that boost cardio endurance, core strength, and agility while engaging multiple muscle groups. They strengthen the shoulders, arms, chest, and quads while also improving heart health and calorie burn, with the option to increase intensity using ankle weights.
  
  To maximize effectiveness and prevent injury, avoid common mistakes like bouncing on your toes, which reduces core engagement, and not allowing your toes to touch the floor, which limits the movement’s benefits. Also, keep your weight balanced with shoulders over wrists.

4. Bicycle Crunches

• Engage your core to stabilize your spine and gently support your head with your hands.
• Lift your knees to a 90-degree angle, keeping feet off the floor.
• Exhale and start a slow bicycle motion, bringing one knee toward your armpit while extending the other leg above hip level.
• Rotate your torso to touch your elbow to the opposite knee.
• Switch sides, continuing the movement in a controlled twist.
  
  Benefits: Bicycle crunches effectively target the abdominal muscles and deep core muscles, while also engaging the hamstrings and quads. Strengthening your core helps improve posture, prevent lower back pain, and enhance performance in daily activities and sports.
  
  To prevent strains, keep your hips stable and drive your legs straight while ensuring your torso, not your hips, handles the rotation. Avoid straining your neck by focusing on torso movement rather than forcing your elbow to meet your knee. If you have health issues, don't forget to consult to your doctor before doing the work-out.

5. Jump Rope

• Keep your hands at hip level while holding the rope.
• Use your wrists to rotate the rope and jump as it passes under you.
• Jump in different styles—both feet together, one foot at a time, or alternating between feet.
• Continue until you've completed your set.
  
  Benefits: Jumping rope is a great cardio workout that increases heart rate, burns calories, improves coordination, and may strengthen bones. It’s an easy, fun exercise that can boost mental health and be done almost anywhere.

6. Reverse Crunches

• Lie on your back with knees bent and feet flat on the floor, arms at your sides.
• Engage your core, lift your feet, and bring your thighs to a vertical position.
• Tuck your knees toward your face without lifting your mid-back.
• Hold briefly, then lower your feet back down.
• Start with 10-12 reps and increase as you progress.
  
  Benefits: Reverse crunches strengthen the rectus abdominis while engaging the transverse abdominis and obliques, helping to flex the trunk with less strain on the neck and lower back. They require no equipment, making them an easy and effective core exercise anywhere.
  
  Perform the exercise slowly, keeping your mid-back on the mat while allowing your hips and lower back to lift, and use your hands for balance.

7. Push Ups

• Engage your core by pulling your belly button in.
• Inhale as you lower yourself until your elbows reach 90 degrees.
• Exhale, push through your hands, and return to the start position.
  
  Benefits: Push-ups strengthen the core, chest, shoulders, arms, and back, improving functional fitness for daily movements while helping protect the shoulders from injury. Research also suggests that higher push-up capacity is linked to better cardiovascular health, making them a useful measure of upper body fitness.
  
  If you experience fatigue or lack core strength, switch to an easier push-up variation to maintain proper form, and avoid push-ups if you have a shoulder, wrist, or elbow injury. To protect your wrists, use dumbbells or push-up bars, and stop immediately if you feel shoulder pain or hear clicking.

8. Leg Kickback

• Start on all fours with knees and toes on the floor, hands under shoulders, and hips over knees.
• Keep your pelvis tucked, ribs down, and chin tucked. Maintain tension in your shoulders and hips.
• Squeeze your right glute to lift your heel toward the ceiling, keeping your leg at 90 degrees and hips parallel to the floor. Pause at the top.
• Lower your leg back to the starting position without touching the floor.
• Repeat for the desired reps, then switch legs.
  
  Benefits: Kickbacks effectively target the glutes, while also engaging the hamstrings. Your core stabilizes the movement, so keeping it engaged is key for proper form.
  
  If you have a pre-existing health condition, consult your physician before starting an exercise program, and always use proper technique. To build strength and see progress, prioritize warm-ups, rest, and nutrition, allowing 24 to 48 hours for muscle recovery between sessions.

Relieve pain and feel better fast with these 12 simple at-home moves. Try them now and experience instant relief!