If you have stepped foot into a Target in the last couple of weeks, you will have discovered it is officially BIKINI SEASON in retail-land. Which means… You have probably started considering the fact that your body may or may not be ready to jump into that brand new bikini you have been eyeing. Whether it is weight loss or just toning up, both exercise and nutrition play a huge role in getting you swimsuit-ready and these fitness tips will get you started on the right track! (Then, make sure to check out my top ten nutrition tips).
Top 10 Fitness Tips:
Weighted Squats: Get ready to lift and tone your backside with weighted squats. Whether you use a sandbag, a barbell, dumbbells, or whatever you have access to, weighted squats are a great calorie burner and will make your butt look perfectly toned in your bikini. It is no secret that squats are essential to a perfect bikini booty!
Hip Bridge: This simple move is great and targets other muscles in addition to your glutes; such as, your hips and lower back! Overall, it’s a great core exercise to add to your bikini ready routine. If the basic bridge is too easy for you, you can add more difficult modifications; such as, doing single leg bridges and alternating sides, adding a little bit of weight to your hips, or even bridge hip lifts starting at the ground then lifting your hips back up into a bridge and repeating this movement.
Interval Cardio: Ramp up your cardio routine with some high intensity interval training. Interval training is essentially alternating periods of short intense exercise with less strenuous recovery periods. Intervals are a great way to burn body fat quickly. Not only is it a shorter workout, but you actually keep burning calories for hours after!
Plank Holds: Doing planks on a regular basis are a great way to get a toned and flat stomach. In addition to strengthening your tummy muscles, it also works your glutes and hamstrings! There are many different difficulty levels of a plank that you can work into your daily routine. A classic plank is done from your elbows, but you can also do them from your hands to get a little shoulder workout as well. If you are looking for an even harder alternative, you can try lifting each leg one at a time while keeping your core tight, or alternating lowering down to an elbow plank and back up to your hands.
Lunges: Not only do lunges strengthen your butt and legs, but they are also great for improving core strength. This is another exercise that can be modified in many different ways to suit your needs; such as, walking lunges, lateral lunges, and many other variations. Add a little weight to your lunges for a little extra burn and booty tightening that you will be grateful for this bikini season!
Pushups: Pushups are the perfect exercise to tone your arms as they target a variety of muscles at once; such as, biceps, triceps, deltoids, pecs, and even your abs and glutes. Easily modify this exercise by doing it from your knees as opposed to your feet. Looking for a more challenging alternative? Add a little weight!
Supermans: Don’t forget to work on those back muscles to get into bikini ready shape. Superman holds and pulses focus on strengthening your upper and lower back muscles, as well as, engaging your glutes and hamstrings. This is a simple exercise that you can do almost anywhere and without any equipment!
Seated Russian Twists: Russian twists are a great core exercise that targets both your tummy and your obliques to get rid of those pesky love handles. Sit on the floor with your knees slightly bent and heels touching the floor. Lean back slightly to engage your abs and rotate to the right until your hands touch the ground, and then repeat on the left side and so on. For a more difficult variation, do the exercise holding a weight; such as, a dumbbell or a medicine ball, or lift your feet slightly off the ground!
Pull-ups: Pull-ups are an essential exercise to help you get ready to bear your toned arms in that tank or bikini top! While this may be a difficult exercise, there are many modifications to get you going. One of the best modifications are assisted pull-ups; either with a machine, or even better – a band. Pull-ups work your back, shoulders, and arms all at the same time for an ultimate upper-body enhancing movement. Some like to say that pull-ups are actually the upper-body equivalent to squats!
Flutter Kicks: Flutter kicks are the ultimate abdominal exercise that targets your lower abs. One of the most important things to remember with flutter kicks is keeping your back flat on the ground. A great way to make sure you are doing this is to put your hands slightly under your butt for a little extra lower back support to ensure you are doing them correctly! Add these to your ab routine and you will be toned in no time!
Keep your progress going with these 10 nutrition tips to get beach ready!