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Daniela Ospina in Bathing Suit Enjoys "Sunday"

She works hard and plays hard.

Colombian volleyball player Daniela Ospina is enjoying a proper Sunday Funday. Ospina shared a video of herself and a friend relaxing on loungers, soaking up the sun in a black bathing suit. "Sunday ☀️⛱️," she captioned the post. How does she stay so fit? Read on to see 5 ways Ospina stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!


Push Ups

Ospina works out religiously, and includes push ups in her exercise routine. "Push-ups will improve your health by building muscle, raising your metabolism to burn fat, and providing a cardiovascular benefit," says Robert S. Herbst, personal trainer and former world champion powerlifter. "They enable you to get a full body workout with no equipment."


Squats and Lunges

Ospina does squats and lunges as part of her workouts. "Squats are beneficial for everyone," says certified personal trainer Chris Gagliardi. "From elite athletes to older adults and women during the postpartum period. Squatting is considered a bend-and-lift movement which is one of the five primary movement patterns that we use throughout daily life. Consider that every time you stand from a sitting position, or squat down to pick an object up off the floor, you are doing a squat. Squats are something we do often, and it is important to have the appropriate muscular fitness and power to perform squats throughout your activities of daily living."


Weights At the Gym

Mireya Acierto/Getty Images

Lifting weights is a core part of Ospina's exercise routine. "For many years, the CDC has recommended that along with aerobic activity, adults do some type of strength training twice weekly to combat muscle loss," says Benjamin R. Snell, MD. "These sessions should include all major muscle groups—legs, hips, back, abdomen, chest, shoulders, and arms. Muscle mass decreases with age, putting you at higher risk for diabetes (skeletal muscle uses glucose), as well as falls and other injuries."


Matcha Green Tea


Ospina loves matcha green tea, even using it to make homemade ice cream. "Green tea contains a number of natural stimulants, including caffeine, which although not as high as coffee, may still help maintain alertness and focus," says registered nutritionist Jo Lewin. "In addition to this, green tea is a source of the amino acid L-theanine, which has a relaxing effect; it does this by increasing mood-enhancing brain chemicals including GABA, dopamine and serotonin. The beneficial polyphenols of green tea may also help slow the effects of aging on the brain."


Battle Ropes

Ospina uses battle ropes at the gym. "Most people think of the rope as an aerobic tool for the upper body," says Aaron Guyett, Master Battle Rope Trainer at Onnit, founder of Innovative Results, and U.S. Marine Corps Staff Sergeant. "You can train power, you can train strength, you can build lean body mass, and you can build aerobic capacity with the rope. You just need to understand how to vary your position, the rope, and all the different variables to generate your maximum expenditure of force."

Ferozan Mast
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. Read more
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