Bikini Body Workout
This Bikini Body plan combines strength moves with fat-blasting cardiovascular work to give you the sexy abdominal definition everyone so longingly craves. By following a strength and cardiovascular routine designed to hit as many muscles as possible, you are sure to get leaner much, much faster. Try to do this twice a week and follow each session with an additional 30 minutes of any cardio work you enjoy; such as jogging, skipping, biking or power walking. You will certainly be sporting a slimmer, firmer beach body in less than a month.
Tight 6 pack abs for a smokin bikini body
So what do you need? You can do these exercises in your living room so the main thing you need is a pair of 5lbs to 10lbs dumbbells, a sturdy chair and two cushions. You could substitute the dumbbells for cans from your kitchen cupboard. But a set of dumbbells is never a bad investment and they can be bought very cheaply.
1) Bicep-Curl with Elevated Leg Lunge – This works your legs, butt, abs, back and arms – Begin with five minutes of cardio, then stand 3ft in front of your chair with your back to it. Hold a dumbbell in each hand, arms by sides, palms facing forward, lift you left leg behind you and rest it on the chair edge. Slowly bend your right knee and lower into a lunge as you curl the weights up towards your shoulders. Lower your arms and return to the start, leaving your foot on the chair. Repeat this ten times, then switch legs and repeat again. Do these sets twice over.
2) Chop that wood - Works your legs, abs, butt, arms, back and shoulders – Stand with your feet hip-width apart, holding one weight with both hands. Bend your knees and squat, bringing the weight down to floor level outside of your left foot. Stand up; bring the weight close to and across your body, then over your right shoulder. Squat again, swing the weight down towards your left foot in a wood chopping motion. Do these ten times, swap sides and repeat again. Does this set of ten twice over.
3) Kneeling to pray for a better body – This works your back, shoulders and the backs of arms – Stand with left side facing a bench, with a weight in your right hand. Lean forward with your back flat and rest you left hand and knee on a bench or hard chair. Let your right arm hang down to the floor with the palm facing in. Slowly pull your dumbbell up, pause, then lower your arm. Do 15 of these, then switch sides and repeat. Do two sets for each side.
Now take a five minute cardiovascular interval and enjoy a jog, cycle or walk.
4) Press that Chest – Works your arms, chest and shoulders – Sit on the floor with your knees bent and feet flat. Lean back on a couple of pillows so that your upper back is about a foot off the floor. Hold a weight in each hand at your shoulders, palms facing forward. With your abs engaged to support your back, press your arms straight up and bring the dumbbells together, squeezing your chest muscles. Bring the weights back down and repeat. Do 2 sets of 15 repetitions.
5) Tricep Dip One Leg at a Time – Works your thighs, abs, back and the backs of your arms. Sit on the floor with your knees bent and your feet flat. Place your hands behind you, fingertips pointing towards your feet. Straighten your arms to lift your hips off the floor and extend your left leg up about 45 degrees. Slowly bend your elbows and lower your butt towards the floor, without letting it touch, pause then straighten your arms to press back up. Do these 15 times then switch legs over and repeat. Do each side twice.
