When you're aiming to look good in a bikini, your goal is to melt away unwanted fat and produce curves in the right places. Weight-training exercises need to zero in on the hips, butt, thighs, abs and chest. In some instances, you can do exercises that work more than one of these areas at the same time.
Cardiovascular
Performing cardiovascular exercise is the best way to burn fat. All forms of cardio work, but the key is to do something you enjoy. If you are not motivated to press on, you will fall off the wagon and not see the results you want. Running, swimming, step aerobics, stair climbing, cycling and elliptical training all work effectively.
Bench Presses
Bench presses target the pectoral muscles, which reside right under the breasts. Working these muscles will not make your breasts bigger, but it will give them a lift and a perkier look. To do bench presses, lie face-up on a flat bench while holding dumbbells an inch apart above your chest, your palms facing forward. Keeping your abs tight, slowly lower the weights down to your sides by bending your elbows. Once your upper arms are parallel to the floor, push the weights back up and repeat. To increase the effect on your midsection, perform these on a stability ball.
Plie Squat
A plie squat is named after a ballet maneuver. This exercise targets the inner thighs and butt. Begin with your feet spaced wide apart and toes turned out to your sides about 45 degrees. Keeping your back straight and abs tight, lower yourself down by bending your knees. Once your thighs are parallel to the floor, steadily rise back up and repeat. To increase the resistance, hold a pair of dumbbells or heavy medicine ball straight down in front of your body.
Lateral Lunge
Lateral lunges work the inner and outer thighs, hips and glutes all at the same time. Stand with your feet together and hold a dumbbell vertically by one weighted end in front of your thighs. Keeping your back straight and abs tight, take a long lateral step to your left side. Once your foot touches the floor, bend your left knee and push your butt backward. Allow the weight to just hang down and make sure to keep your right leg straight. Steadily rise back up, step your foot back to the starting point and repeat on your other side. Continue to alternate back and forth in a controlled motion.
Exercise Ball Pull-In
Exercise ball pull-ins work the upper and lower abdominal area from a face-down position. Begin by placing your hands shoulder-width apart on the floor and resting your lower shins together on the stability ball. Carefully roll the ball on the floor as you pull your knees into your chest. Hold for a second, extend your legs back out and repeat.
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