The 2012 Olympic Games have already made a profound impact on everyone, bringing tons of emotions, pride and admiration to all who celebrate the teams’ great performances. A viral Olympic spirit has affected millions of people this month in such a strong way: they make idols of those athletes who have made these Olympics more popular than ever.
When it comes to women’s beach volleyball, a long, lean and fit body is a must. They need flexible muscular bodies to jump and hit the ball hard. Naturally, all that playing and practice gets them an enviable shape – sleek legs and a rock hard butt.
Feeling fit is what every woman wants on the beach in their bathing suits. Known for wearing with pride their bikini bottom uniforms, volleyball players must have a perfect bikini body. Get inspired by the US Volleyball favorite duo, Kerry Walsh and Misty May-Treanor, who are in a great shape and proud of wearing their cheeky bottoms on the beach. You don’t have to train eight hours a day to get their perfect body, but you can get closer by doing the next simple workouts – you can do it!
Lateral Barrier Jumps
Volleyball is all about training an agile body, and you have to move quickly from side to side. Players do lots of lateral jumps in practice. Add spice to your exercise routine with many jumps – and when I say jumps, it means everything: from simple jack or rope jumps, to higher-impact movements such as burpees or lateral barrier jumps. The barrier jumps might look simple, but they are a part of high-velocity resistance training routine which brings explosive power throughout your legs, while working on your balance. For a barrier, use a step and hop to the right and left using both feet over the step; jump back to the start point until you complete 3 sets of 20 jumps.
Swiss Ball Lunge Backs
If you have tight hips or sit down too long, these exercises can help to loosen your hip flexors while strengthening the muscles of the standing leg and tighten your middle section. Lunges on the Swiss ball target the glutes and hamstrings while lifting and shaping your butt. When you start this exercise, the intensity is felt in the standing leg while the other leg reaches back into a split. When returning into the starting position, engage all power into your glutes and squeeze your butt. Do at least 15 repetitions on each leg to feel your butt and inner thighs working hard.
Butterfly Twist
Volleyball women are known for having a perfect, flat tummy without flabby side ‘’wings.’’ When they hop up from the ground or swing their arms, their obliques are constantly getting a workout. Grab a mat and a medicine ball (optional for a stronger impact on your belly) for a butterfly twist series (each one has a minimum 15 repetitions). Lie on the mat, with your arms out to sides, knees bent and feet flat; keep your feet together and slowly drop them from side to side. It’s very important not to move your back because your belly should work the most.
Pistol Squats
Doing squats might sound a little bit old fashioned, but don’t forget that volleyballs’ defensive starting position is the squat. So squat to put fire on that butt or try new squat exercises for an extra challenge, especially if you have a good balance. To get strong, lean legs plus a hard butt you should try to perform one set of pistol squats with 10 repetitions on each leg: stand on one leg with the foot on the floor flat, and the other leg stretching out in front of you preferably at hip level. Squat down then press back up while keeping your back upright and your balance throughout. It’s not easy, but it’s worth a try!
