💪 5 Simple Exercises to Feel Energized Before Summer!

Summer is fast approaching and you want to firm up your figure without spending hours at the gym? Don't panic! Here are 5 simple, quick and effective exercises to tone your body and feel good in a swimsuit.

🏠 To do at home , without equipment, in 15 minutes a day for visible results before summer!

🔥 Why these exercises?

✔️ Fast & accessible : 15 minutes is enough!
✔️ No equipment : A mat is enough, no need for a gym.
✔️ Full body : We work on the stomach, legs, glutes, arms and posture .
✔️ Visible results in 3-4 weeks if done regularly.

🔄 Training circuit: 5 exercises x 3 rounds

⏱️ Total time: 15 minutes
💦 Objective: Tone and boost your energy

1️⃣ Squats – For shapely buttocks and toned legs 🍑

Muscles used: Thighs, glutes, abdominals

✅ How to do it?

• Feet shoulder-width apart.
• Lower yourself down by bending your knees as if you were going to sit down.
• Keep your back straight and your abs tight.
• Come back up while contracting your glutes.

🔢 Reps: 15 squats

💡 Variation: Add a jump on the way up for more intensity (Jump Squats).

2️⃣ Gainage – For a flat stomach and elegant posture 🔥

Muscles used: Abs, back, arms

✅ How to do it?

• Get into a forearm plank position.
• Align the body (no buttocks too high or too low).
• Contract your abs and take a deep breath.
• Hold the position for 30 to 45 seconds .

💡 Variation: Alternate with a dynamic plank , lifting one arm or one leg.

3️⃣ Lunges – For tapered legs and a slimmer silhouette 💃

Muscles used: Thighs, glutes, balance

✅ How to do it?

• Stand up and take a big step forward.
• Bend your knees 90° , without letting the front knee go beyond the tip of your foot.
• Push off the front leg to return to standing.
• Alternate right leg / left leg.

🔢 Reps: 12 per leg

💡 Variation: Do them while walking or with a dumbbell in each hand for more of a challenge.

4️⃣ Push-ups – For sculpted arms and back 💪

Muscles used: Arms, shoulders, chest

✅ How to do it?

• Hands flat on the floor, aligned with the shoulders.
• Lower yourself down by bending your elbows and keeping your back straight.
• Come back up by contracting your arms and chest.

🔢 Reps: 10 push-ups

💡 Beginner? Do them on your knees or against a wall.

5️⃣ Crunches – For a flat stomach and defined abs 🏖️

Muscles used: Abdominals

✅ How to do it?

• Lie on your back with your knees bent.
• Place your hands behind your head, without pulling on the back of your neck.
• Contract your abs and raise your torso slightly.
• Come back down slowly.

🔢 Reps: 20 crunches

💡 Variation: Do oblique crunches by touching the opposite elbow to the knee.

⏳ Express training plan:

🔄 Do 3 complete rounds of the 5 exercises
⏱️ Duration: 15 minutes / day
🔥 Frequency: 4 to 5 times a week for visible results in 3-4 weeks

🌞 Ready to shine in a swimsuit this summer?

With these simple and effective exercises, you will tone your body while taking care of yourself. Combine them with a balanced diet and good hydration for even more visible results!

👙 Discover our collection of full-tan swimsuits on Les Petites Tricheuses and dare to show off your perfect tan!

📲 Share your progress with us on Instagram by tagging #LesPetitesTricheuses! 💛