6 Easy Steps To A Bikini Body
Hollywood celebrities and young mothers like Courteney Cox, Julian Moore, Miranda Kerr and many more have a body to die for. Many of us working women and full time mothers complain of not having enough time to join a gym and train under a personal trainer. But you don’t have to fret anymore as here is the secret to their flawless bodies. Give yourself two weeks to get in shape and then you could also flaunt your bikini body all over the town this summer.
1.Get your hips, butts and thighs in shape with squats
Squats are the easiest and best exercises for streamlining your butts, thighs and hips. You can perform squats anywhere and anytime. Begin by standing with your feet shoulder-length apart. Hold two kg weights in both hands. If you don’t have weights simply fill two one liter water bottles with sand or stones. The added weight will provide more intensity to your workout. You have the choice to hold your weights on your sides or on your shoulder level. Now bend at the knees slightly and position your body in a squatting pose. Remember to keep the knees behind the toes by pretending to be sitting on a chair. You will have to stick your butt out to achieve the correct posture for the exercise. Dig in your heels to raise yourself in order to come back to start position. Perform this exercise daily for two weeks. Do at least 3 sets of 14 reps each to get a toned lower body.
2. Perform One Legged Deadlifts for butt and hamstrings
Get your harmstring and butt in shape by performing the One Legged Deadlifts. Raise your left leg and move it slightly backwards. Let the leg rest on the toe lightly. Hold the weights in each hand and move your arms in the front so that the weights are resting on your thighs. Now bend forward from the hips to as far as your body allows you to go. Lower the weights as you bend forward. Ensure that your abs get contracted when you are in this bended position. Let your back remain flat or move it into a natural arch but not a hunchback. Tightly squeeze the glutes of the left leg to bring it back into position. Repeat the exercise with the right leg. 16 reps in 3 sets will help tone and taut your muscles.
3. Perform Superman Lunges for a Flat Stomach
In order to lose the extra flab from your abdomen and tighten the abdominal muscles perform the Superman Lunges for great result. Lie on your back on a flat surface. Stretch your arms in front of you and raise your left leg. At the same time slightly raise your right arm as well. Now lower the left leg and right arm and raise the right leg and left arm simultaneously. Do at least 3 sets of 12 reps each.
4. Do Reverse Lunges for Shaping the Glutes
Performing reverse lunges help you shape and lift the glutes. Begin the exercise by placing your feet hip-length apart. Place your right foot 3-4 feet at the back. The placing of the foot should be done in such a manner that you step back with your right foot the ball of foot should touch the floor. Now slightly bend your right knee until the left thigh becomes parallel to the floor. Position all your weight on the left leg by digging in your left heel and come back to the standing position while gently squeezing the muscles of your left butt. Now repeat the exercise with the other completing at least 3 sets of 20 reps with each leg.
5. Perform the Half Moon Pose for toning the body
Stand straight keeping your feet together. Put your maximum weight on the right foot. Now slowly bend forward from the waist and put your right palm on the floor. At the same time lift your left leg upwards. Now gently move your upper body towards the left side with your left arm pointing to the ceiling above. Your position should be such that your arms are perpendicular to the floor and your left leg is placed parallel to the floor. Once you are in this position slowly rotate your left foot to bring the toes to face the front. Bring your left palm in the same position; facing forward. Repeat the half moon pose with the right side of your body now. Perform at least one set with 20 reps.
6. Chair Pose for toning your lower body
Stand in a mountain pose with arms at your sides and the sternum raised (sternum refers to the breast bone in humans). Bend yourself at the knees. Contract the muscles of your inner thighs and lift your arms straight up and over your head. Open your fists to raise the fingers towards the ceiling. Your arms and chest should be lifted in such a manner that the spine becomes slightly curved backwards. Hold your body for t least a minute before coming back to the start position. Perform at least a set of 15 reps.
Along with doing these exercises it becomes important that you perform some kind of cardiovascular exercise as well. You could go for 20 minutes high speed walks in the morning as well as in the evening to burn some extra calories. You could also take up cycling, jogging, skipping or even swimming to give extra boost to your workouts.
Eat a healthy and well-balanced diet. Don’t starve yourself but stay off the high calorie foods including fired foods and junk foods. Stay off the rich foods for the entire part of your two-week programme. You cannot workout, indulge in your favorite pizza and then complain of not getting any results despite working out regularly. Prepare a healthy diet chart for yourself that includes plenty of fruits, vegetables and whole grains. Add a protein shake to your daily diet. Protein will not only feed your muscles but the shake will also keep you feeling full for a longer time thus reducing your cravings.
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