An effective bikini body weight loss program establishes lifelong healthy eating habits and daily exercise, according to "Bikini Bootcamp." A well-balanced eating plan fuels and nourishes your body with fiber, lean proteins, healthy fats and complex carbohydrates. In addition, establishing a consistent routine of exercise helps you lose weight and provides sustained energy.
Circuit Training
Incorporate 40 minutes of circuit training every day. Circuit training alternates strength and cardio exercises performed in quick succession. An example is performing push-ups with bursts of jumping rope between sets. The strength training component increases muscular and functional strength while cardio is designed to elevate your heart rate. The muscle you build through circuit training raises your body's metabolic rate and leads to more efficient calorie burning, reports Dr. Pamela Peeke in "Body for Life for Women." Circuit training will add challenge and variety to your workout.
Core Strengthening
Perform core strengthening movements that work your back, gluteal muscles and abdominals every other day for 20 minutes. Core strengthening routines give you a trim, toned midsection for your bikini body. Traditional crunches, swimming, leg raises, planks, leg extensions, bent knee roll-ups and bicycle crunches deliver definition to your abs. The benefit of core strengthening extends to improved posture and protection against backache and injury.
Yoga
In a bikini body weight loss program, you should perform yoga at least 15 minutes every day. Yoga movements aim to strengthen, tone and elongate your body for a slimmer look. Yoga also improves the circulation of blood and lymph to support the entire cardiovascular system. Your yoga movements will help you build muscle, burn calories and shed pounds. According to Dr. Peeke, yoga will boost the effectiveness of circuit training and core strengthening exercises by stretching and loosening muscles so they can be contracted more fully.
Walking
Walking one hour every day promotes cardiovascular fitness and aerobic capacity. Walking promotes weight loss by increasing your metabolism and improves muscle tone. It puts less stress on your knees and joints than other aerobic exercises like running. Wear comfortable clothes and supportive walking shoes. Always hold your body tall, stretching from the bottom of your spine to the top of your head. Your chest should be slightly out and shoulders down and rolled back. You should feel your core muscles tighten in this position. This posture protects your back and ensures your entire body is working efficiently.
References
- "Bikini Bootcamp"; Melissa Perlamn and Erica Gragg; 2007
- "Body for Life for Women"; Pamela Peeke, M.D.; 2005
- "The Abs Diet: Eat Right Every Time Guide"; David Zinczenko; 2005
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