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You know it's coming eventually... try and hide as you might, it will find you, and you probably won't be ready when it does...what is it? It's bikini season of course! It is that time of the year when the weather warms up, and all the action is taking place at the beach or in the pool. It is the scene of many great social gatherings, as well as a great place to meet people and hang with friends. But if after a long winter you find that you lack the confidence to wear a bikini, you will be self conscious and miss out on so much. Wouldn't it be nice if you could be confident and assured on how you look? Wouldn't be it great to not feel that everyone is staring at you? Or that if they are, that it is a good thing? Well, it's time to take control of your destiny. It's time to get that great bikini body you want!
What can this workout do for you?
This workout will give you the essential exercises you will need in order to tone every aspect of your body to look great at the beach! Below you will find moves that will tone your arms, butt, legs, chest, and of course, your stomach. You will be able to get that sleek and sexy look that will give you all the confidence you need to wear a bikini.
How often do you need to exercise?
You should workout or go to the gym 3-5 times every week. Whether you should go 3 or five times depends on your schedule and if you are going to do a split program, with upper body one day and then lower body the next, or do a full body workout every other days. If you split it up into upper and lower body workouts, then you need to make it 5 times per week. This may seem like you will always be working out, but this is necessary if you want to achieve real results, fast. If you aren't willing to put in the time, then you won't make any progress towards your dream bikini body.
How long until you see quality results?
If you stick to the schedule that is laid out below, then you will start to see real and lasting results in 3-4 weeks! Imagine that. If you stay disciplined and keep with good nutrition and eating habits, then you will start seeing your body become more sculpted and toned and give you that great body you want for the beach. But don't expect the process to get there to be like a 'day at the beach'. It will take dedication and perseverance if you want to get those results. So prepare yourself mentally to go into this without hesitation, and ensure that you have a firm commitment to the goal.
Bikini Body Workout
1st Exercise: Walking Lunges
This exercise will work many muscles in your body, including your butt and calves. It also will work the rest of your legs as well. You should be holding moderatley heavy dumbells in each hand so as to give your muscles extra resistance to pull against.
This exercise must be done slowly and with control. Rushing it will only deprive you of much of it's effectiveness. Also be sure to complete each movement, meaning that you have to go all the way down until your knee is just off the floor when you are doing the down movement.
Walking Lunges
This exercise is excellent for the butt and it works the quads and the calves.
Do a step, and go slowly down, then go slowly up, followed by another large step.
Instructions:
•Both feet pointing forward
•Slow and continuous movement
•The knee brushes the floor
•3 sets of 12-15 steps
2nd Exercise: Pushups
This may seem like a very basic and overly common exercise, but that is because it is effective. The important thing to do with a push up is to maintain your form as well as to go down far enough each time. It isn't a race, or even a test to see how many you can do, it is about putting the effort into it in order to maximize your results.
You need to have a wide stance when doing a pushup, but not too wide. To start with, assume the position and go down with your back straight. This will force you to use your chest and core muscles, thereby giving them much needed development. You can choose to have your legs apart, or together. When you legs are together is a bit harder, so you may want to work you way up to that.
Pushups
This may be very common, but it is a great exercise because it works the chest, is very good for your core, and also will work on your back and arms.
Instructions:
•Wide Stance
•Straight Back
•Legs apart or together
•3 sets of 12-15 pushups
3rd Exercise: Swiss Ball Leg Curls
This exercise is a very important one. It will tone your legs, hamstring, and your butt. Just about all of your lower body will be used if you do this exercise correctly. To do it correctly, you will have to maintain your form throughout the entire process. Don't use your upper body for help, except to maintain your balance.
You need to start by lying down and put your legs up on the exercise ball. Straighten your back and keep your hips perfectly aligned with your back. Using your legs, bring the ball back as far as can while raising your legs and back up. Hold that position for a second, then slowly return to the starting position.
Swiss Ball Leg Curls
This exercise is great for the back of your legs, the hamstring, as well as your butt.
You have to keep your back straight and then just flex your legs and knees.
Instructions:
•Straight Back
•Hips perfectly aligned with the back
•3 sets of 12-15 reps
4th Exercise: Seated Rows
This exercise will tone your back and upper body. It will give you a toned look in your arms, chest, and back that will look great with your bikini top on. It does require some equipment to achieve it, but it is well worth it. You can find a machine like the one shown in the animation at just about any gym that you will go to. Perhaps you can find a way to mimic the movements and weight without using a machine, but if you have access, be sure and use it.
The exercise is fairly self explanitory, just remember to bring your arms back as far as you can in order to get the full effect of the movement. Also choose a weight that is difficult for you pull back, obviously without straining yourself. If it is too easy to do, then it won't be effective.
Seated Rows
Have a shoulder wide stance. Contract with your back straight, then slowly relax. You need to choose a weight that is hard. If it is too easy, then it's not going to work.
Instructions:
•Shoulders at wide stance
•Elbows close to the body
•Weight should be challenging
•3 sets of 12-15 reps
5th Exercise: Military Press
The final exercise in the workout will finish the process of toning your arms and upper body. It is important during this exercise to keep your back straight. A straight back will force your upper body to do the bulk of the work. A slouched position will interfere with this exercise. Take it slow and focus on the process, not how quickly you can get done.
Also remember to keep your abs contracted throughout, as this will help tone them as well as your upper body.
Military Press
Complete with working out the shoulders and the upper part of the arm. Upper part of the arm will be parallel to the floor. Go up and contract, the go down.
Instructions:
•The back should always touch the bench
•Keep abs contracted
•3 sets of 12-15 reps
Final Thoughts
This is an exercise workout that may be a little more strenuous than you are used to. It may require you to put aside more time for exercise during the week, and even every day. But you must put the time and effort into it if you want to see dramatic results. Remember the other lessons of this site, that exercise will sculpt and tone your muscles, but that is pretty much irrelevant if you don't lose the excess fat that is covering them. A healthy diet and weight loss is essential for this to be successful for you. But the exercise is critical if you want a sleek, toned, and sexy body to show off in a bikini. So what are you waiting for? Surfs up!