How To Get The Perfect Bikini Body

Even though we’re bam smack in the middle of winter, there is no seasonal limitation to having a bikini ready body. Say for instance your hubby decided to take you to Bali? Are you going to be known as that lady who spent the whole trip clenching to her robe or will you be the sexy goddess strutting her fabulous bikini ready body.

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Like I said ladies, looking good should not be defined by the season you find yourself in and feeling good means you’ll be ready for anything, even those late evening skinny dip dares.

The secret to shaking off the unwanted fat and sculpting muscles are quick bursts of intense exercise followed by brief periods of rest. Rachel Cosgrove recommends doing intervals. Trainers call this kind of workout “metabolic circuit training”

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We all can’t always squeeze in the necessary gym time so here’s Emily Bibb’s anywhere workout routine a plan that can easily tone your bums and tums and of course those chicken wings, in the comfort of your own home at home.

What are/is?

Planking:          lie flat on your stomach with your elbows touching the floor (arms are under your chest) Lift your body using your core muscles – only elbows forearms (90 degrees with your chest) and toes should be touching the ground.

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Side planning is almost the same only one arm and one leg is used (you should start by lying on your side.

Burpees:         Begin in a standing position, feet: shoulder-with apart. Lower body into a squatting position and place your hands on the floor. Kick your feet back so you are in a push up position. Lower your body and do a push-up. Bring your feet back to their original position and stand up again. (That’s one rep)

Monday

  • 30 second side plank (Right)
  • 30 second side plank left
  • 30 second plank
  • 10 lunges each side
  • 10 Burpees

Tuesday

  • 10 push-ups
  • 30 crunches (2 sets)
  • 10 Burpees
  • 30 second plank
  • 10 Lunges Each side

 

Wednesday

  • 10 Lunges each side (2 sets)
  • 60 Second Plank
  • 30 Crunches
  • 10 push-ups (2 sets)
  • 30 Bicycles

Thursday

  • 10 Push-ups
  • 30 Bicycles
  • 10 Burpees
  • 60 second Plank
  • 10 Lunges (each side)

(Repeat series)

Friday

  • 20 Burpees
  • 10 Push-ups
  • 10 lunges (each side)
  • 30 Bicycles

Saturday

  • 5 Lunges (each side)
  • 10 Push-ups
  • 10 Burpees

Sunday

REST!!

This plan can be worked into any cardio routine you prefer. Alternate between hill runs, jogging, swimming and cycling, try to work cardio in at least three times a week.

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TIP: Routine exercise can make your muscles lazy after a while – it’s important to eiter change your routine or if you feel comfortable in moving up your fitness level, start with something more challenging. Just like this exercise plan there are more routines you can try:

Diane Vives’ “Beach-Body Boot Camp” is an intense routine that you can do in the comfort of your own home. Michele Promaulayko also boast with a very sought after exercise routine called the “Look Better Naked” plan (I’ve personally followed this plan and loved it). Here are some snippets from her program just so you know what to expect.

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1)         Prone Jack knife

Start in a push up position – palms flat on the floor, shoulder width apart. Place you shins on a stability ball

1.1)      Pull your knees towards your chest; back flat and core (abs) stable until your toes are on the ball

1.2)      Return to the first position straightening your whole body: shins on the ball again.

2)         Romanian Dead lift

Stand feet hip-width apart and right foot raised off the floor extend you right arm in front of you.

2.1)      Bending forward (using your hips) raise your right leg behind you – back flat and right leg straight until your body forms a T

2.2)      Return to your starting position

3)         Stability Ball Leg Cur

Lie on the floor – calves on top of the ball, butt on the floor, arms to the side, palms f         acing up.

3.1)      Squeeze your glutes (squeeze your bum) and raise your hips until your body forms a straight line.

3.2)      Bend your knees to roll the ball towards you and straighten again rolling the ball back and lower to your starting position.

Repeat 10 to 12 times

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