Bodybuilding Workouts For Women For Bikini Bodies

If the thought of putting on a swimsuit makes you want to cringe, consider picking up some weights to get your body bikini ready. Weightlifting builds muscle which aids in boosting metabolism and burning fat to give your body a tight and toned appearance. Bodybuilders step on stage with their goal being to have the most symmetrical and lean physique. Women's bodybuilding workouts consist of exercises that stimulate each muscle group to full fatigue, which encourages muscle development without looking bulky. Performing women's bodybuilding workouts will help you burn fat to reveal a lean body you'd be proud to show off.

Dumbbell Walking Lunges

Performing dumbbell walking lunges works the quadriceps, calves, glutes and hamstrings. Walking lunges help give your lower body more shape and definition. Begin the exercise by standing with your feet together and hold a dumbbell in each hand. Place your arms at your sides. Take a step forward with your right foot. Lower your left knee toward the ground until your right knee is bent at 90 degrees. Make sure to keep your chest elevated and your spine in a straight line. Press up until both legs are straight. Step your left foot in together with your right and return to the starting position. Repeat the motion leading with the opposite leg. Perform the exercise for three sets of 15 repetitions on each leg. Choose a pair of dumbbells heavy enough to make the last few reps of each set difficult to complete.

Close-grip Pushups

Close-grip pushups recruit the chest and triceps to help tone the upper body while engaging your core muscles. Begin on all fours, with your hands spaced slightly closer than shoulder-width apart. Press up onto your toes so your hands and feet are supporting your body weight. Keep your spine in alignment from head to toe. Lower your chest toward the ground while keeping your elbows close to your body. Pause for one moment at the bottom of the movement. Press your body up and return to the starting position. Repeat for three sets of 15 repetitions.

Reverse-grip Pullups

Reverse-grip pullups stimulate the back, biceps and core. Performing reverse-grip pullups helps give your back a V-taper which makes your waist appear smaller. Hold the pullup bar with our palms facing up and hands spaced shoulder-width apart. Cross your legs behind you and hang from the bar. Pull your body up until your chin is even with the bar. Lower yourself down to the starting position. Repeat the movement for three sets of 10 repetitions. If you are unable to complete a full pullup, have a partner hold your feet for assistance while you perform the exercise.

Military Press

Doing military press activates the shoulder and trapezes muscles. Start seated on a flat bench with a dumbbell in each hand. Raise the dumbbells up until your elbows are even with your shoulders and face your palms forward. Press the dumbbells overhead until your arms are extended. Lower your arms down to the starting position. Repeat the exercise for three sets of 15 repetitions.

Stability Ball Crunches

Stability ball crunches work the upper and lower abs while activating your core to stabilize your body. Sit on the ball and walk your feet forward until your back is supported. Place your hands behind your head to avoid straining your neck. Lift your torso up until your shoulder blades are off of the ball. Lower your upper body back down onto the ball and return to the starting position. Repeat for three sets of 15 repetitions.