Work out regularly and you can have a bikini-ready body in no time. Perform three sets of each exercise to see maximum benefit. Your last repetition of each exercise should be difficult to perform. Make dietary changes as well and you can lose weight in addition to creating muscle. Expect about four weeks to see results.
Step 1
Adjust your diet. Determine what foods and drinks are typically contributing to excess calories in your diet, then make changes accordingly. Eliminate soft drinks and other sweetened beverages. Cut back on alcohol. Snack on raw vegetables instead of chips. Prepare dinner at home more often instead of dining out do get a bikini body fast.
Step 2
Reduce your calorie intake. Cutting 500 calories from your diet each day will result in a 1-lb. weight loss per week to help you fit into your swimsuit. Focus on whole grains, fruits, vegetables, lean meats and low-fat dairy.
Step 3
Do regular cardio exercise. It will torch calories and burn fat from your frame. Interval exercises are especially effective because you may burn more calories. Walk for five minutes and then jog for one minute for 30 to 60 minutes.
Step 4
Perform Pilates moves. "Women's Health" magazine recommends "the teaser" to tone abs so you look better in your bikini. To do it, lie face-up on a mat. Lift your legs so your thighs are perpendicular to the floor and bend your knees to a 90-degree angle. Raise your hands toward the ceiling. Lift your torso and straighten your legs, so your body forms a V-shape. Keep this position for one second, then roll back down, keeping your legs raised. Perform eight to 10 repetitions.
Step 5
Do hip extensions instead of squats. They work 55-percent more of your hamstring muscle and 79-percent more of your glute muscle, according to a study by the American Council on Exercise. To perform, get on all fours. Keeping your knees bent, lift your right heel toward the ceiling, then lower it back down to the starting position. Perform 12 repetitions, then repeat on the opposite side to get your legs ready for their beach debut.
Step 6
Sculpt your shoulders, obliques and triceps. Try this combo move from Chris Skoglund, a personal trainer at the Sports Center at Chelsea Piers in New York City. Stand with your feet hip-width apart holding a dumbbell in each hand at shoulder height. Your elbows should be bent 90 degrees and your palms should be facing forward. Press your right arm up and rotate your torso to the left from your waist while you pull abs in to contract your core. Hold for two counts.
Step 7
Try a bent-over row to work your back and biceps. Hold a weighted bar with arms extended in front of thighs and bend forward from hips. Bend elbows, drawing the bar toward you. Lower and repeat for eight to 12 repetitions to get a toned back and arms for the pool.
Tips and Warnings
- Add a cardio component to strength training by shortening rest time between sets. Less rest will also increase your calorie burn.
Things You'll Need
- Dumbbells
- Weighted bar
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