Getting in shape is a lot of work. Whether it is the enjoyable work of sitting at the table to pack on the pounds or the grueling work of taking off those extra inches for your bikini body. You can make it happen with a little self disciple and these ten exercises you can do at home or in the gym. The big areas many women tell me they worry about in their photos are the backs of the arms, mid-section, butt and thighs. Have no fear though. Start on these exercises and you will start peeling off those pounds for your bikini body.
- Bottle of Water
- Elastic Workout Band
- Small Step
- Weights (Optional)
Burpees are a classic exercise. The how of a burpee isn’t difficult, the execution will leave your body feeling awesome. Begin from the standing position, then go into a squat and place your hands on the floor. Kick your feet backward to put yourself into a plank. Do a push up and then bring your feet back up under you. Stand up and jump with your arms above your head. That’s one. Repeat 8-12 times.
2.) Calf Raise
Stand on a small step or elevated platform with your heels handing over the edge. Lower your heels as far as your flexibility will allow, then extend upward while on the balls of your feet.
3.) Push Ups
With your hands underneath your shoulders and your feet extended behind you, push yourself up off the floor. From the position of your arms extended, lower yourself to the floor and raise back up. That’s one. Repeat 8-12 times. Make sure you keep your spine and legs aligned (butt down).
4.) Donkey Kicks
Get down on all fours with your hands under your shoulders and knees under your hips. Now take one leg and extend it straight back and return it to the starting position. That’s one. 8-12 times again and then do the other side. These should really help tone your butt to get an amazing bikini body.
5.) Fire Hydrants
Start from the same position as the Donkey Kicks. Instead of pushing the leg straight back, raise the knee keeping it bent while trying to keep the lower leg parallel to the ground. Return it to the starting position. Again, repeat 8-12 times and do the other side.
6.) Alternating V Ups
Lie flat on your back with your arms extended above your head. Raise your right leg and simultaneously lift your upper body to touch your toes. Keep your back and arms in line and your leg straight. Lower both your body and your leg back to the floor. Repeat with the left leg. That is one rep. Repeat 8-12 times.
7.) Toe Touches
Keep both legs straight and point your toes. Raise your legs off the floor and try to touch your toes. You can either, lay flat with your arms above your head, or you can do a slightly easier version by starting with your hands near your knees. 8-12 repetitions.
8.) Diamond Push Ups
Like a regular push up, but touch your thumbs and index fingers together to form a diamond. Up and down, 8-12 times.
9.) Elastic Tubing Rows
Attach a resistance band about chest height in a doorway. Get a hold of those handles and step back far enough to get tension on the bands. Squat slightly and tighten your core. With your palms facing in front of you, pull towards you in a rowing motion. Keep yourself upright
Hands under your shoulders and keep the back straight. Just like a push up, except you are going to hold it for a minute. This exercise really work the core muscles to tone up all the areas in the mid-section of your bikini body.
11.) Romanian Dead-lift – Curl – Press
With a weight in one hand, lower it to the floor by bending at the hip while raising the leg on the same side. Raise back up, curl the weight and press it over your head. That’s one. Repeat 8-12 times.
Complete all 11 exercises 3-5 times.
These exercises were provided and arranged by Awesome Fitness of Bakersfield. If you would like more personalized training, or even a good local gym with a focus on helping you be awesome, definitely talk to Sid and Mary. They are personal trainers who live what they teach and have been on both sides of the fitness fence.
DISCLAIMER: All material contained herein is strictly for educational purposes. Consult a doctor or qualified health care professional before beginning any physical exercise routine. Awesome Fitness and Red Silk Photos shall not be liable for any injury or damages resulting from undertaking these exercises without proper supervision. Chris Thomas and Red Silk Photos makes not assertion to be a physical trainer or qualified health professional.