Many of us have holidays to come this summer and looking good in those revealing summer clothes is one thing we all want to do. One way to achieve the perfect beach body whilst taking in some serious scenery is to partake in some hiking.

Top UK trails can be found in many locations, some of the best include the Peak District, Glastonbury, the Lake District, Dover, Coat to Coast and Hadrian’s Wall. All of the mentioned trails offer extreme scenery and beautiful views, as well as easy walks and intermediate trecks, meaning there is something to suit everyone. Some of the most picturesque views in England are in fact only accessible by hiking and it’s also a great form of exercise.
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The squat is a great exercise for building your quads and hamstrings, but a slight tweak can help you work even more muscle. Squatting with a wide stance increases the activation of your glutes.

What’s more, setting your feet about twice hip-width apart, as the study participants did, doesn’t lessen the impact on your quads and hamstrings.

But be careful: Weak glutes can make your knees cave in. Keep your knees in line with your toes by pushing outward with your knees as you stand back up.

Go ahead: Talk yourself up, say professional trainer and researchers. In a test of vertical-leaping ability, people who said “bend and drive” out loud jumped higher than when they didn’t give themselves an instructional talk. The researchers say verbalizing the action may influence your brain’s cerebral cortex to activate more muscle fibers. As for those muscles, do box jumps: Squat, jump onto an 18- to 24-inch box, and then step down. Complete 3 sets of 5 reps, resting 3 minutes between sets.

A fullstomach could improve your appearance. Eating before you train speeds muscle growth, according to professional trainer and researchers. But the secret to more growth is consuming the right combination of nutrients to boost protein synthesis after a workout. Participants ate a 570-calorie meal consisting of 52 percent carbs, 34 percent protein, and 14 percent fat an hour before exercising.