A fit and toned bikini body is a healthy body that is created by doing the proper exercises at the proper intensity. If you want to turn heads on the beach and look good in your bikini, there are a few key exercises that will help you achieve your goal. Having a body that looks great in a bikini is a sign that health is a priority in your life. A tight butt, superior abs and firm inner thighs are required for the ultimate bikini body.
Lunges
Lunges are the exercise to lift, tone and sculpt your butt. There are numerous types of lunges, but the basic lunge has you taking a big step forward with your right leg, hands on your hips, pause and lower your left knee to the floor. Reverse by straightening your left knee and return your right leg to the starting position by kicking your leg back without scuffing your foot. Repeat on the left leg. Keep your toes pointed straight forward. Make sure your knees track straight over your shoelaces and do not extend past your toes. Keep your balance by tightening your abs. Lunges should be done with intensity and purpose. Challenge yourself to do three sets of 10 keeping your hands on your hips, without losing your balance or scuffing your feet, not even once. If this gets too easy, hold a weighted ball or dumbbell in each hand and do an overhead press with each lunge.
Ball Crunches
Ball crunches will tone and sculpt your entire mid-section, but they must be done properly to get the most benefit from them. Make sure when sitting on your ball that your knees form a right angle. If your knees are in your chest, the ball is too small. If your knees are far away, the ball is too big. Sit on the ball, hands on the ball behind you and walk your feet forward. Stop when the ball reaches the small of your back. Slowly lower your head and shoulders and feel the curve of the ball in your back. Straighten your arms and reach for the ceiling. Exhale as you slowly crunch your abs muscles and try to touch the ceiling. Inhale as you slowly lower back down. Allow your lungs to fill with air and your abs to expand fully. Arch your back slightly with the curve of the ball. Try to keep the ball as still as possible. Exhale and repeat for at least 3 sets of 10.
Leg Circles
For the dreaded saggy inner thigh and saddle bag areas, leg circles are particularly effective. Adjust an incline bench so that the back of the bench is raised 3 to 4 feet from the ground. The higher the better! Stand about 2 feet from the high end of the bench, hands on your hips, tighten your core and swing your right leg over the bench, from right to left and return softly to the starting position. Swing the same leg back over the bench, from left to right. If possible, keep your hands on your hips. If not, hold your arms straight out to the side. Do 10 on the right leg, both directions and then switch legs. Try to do 3 sets of 10 per leg without losing your balance or scuffing your foot, not even once. If this is too easy, raise the bench higher.
Ball Circles
For an extra tight mid-section, ball circles will sculpt your oblique muscles. Sitting on a ball, hold a light dumbbell in both hands over your chest as you walk forward and assume the ball crunch position described earlier. Tighten your core, exhale and begin to form small circles with your shoulders for ten repetitions. Breathe normally as feel your core conform to the ball. Feel your obliques kick in as you lift your shoulders and roll from side to side. Switch directions for 10 more. If these are too easy, hold a heavier weight or try placing your feet closer together.
References
- American Council on Exercise: Exercise Library
- "Sculpting Her Body Perfect"; Brad Schoenfeld; 1999
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