Ah, the thrill of being fearless in your bikini. But are you fearless? If not, the problem may be that you aren't ready to strut your foxy stuff because you're dreading every lump and bump and the bulging belly on your body. Well, you don't have to spend your summer in a muumuu.
Instead, get a body you'll love with these exercises taken from The Six-Week Bikini Body Countdown. This is the inside scoop on how you can get ready to show off an itsy-bitsy bikini (without a sarong) on the beach or in your own back yard. The book's program combines interval training, Pilates, cardio and weights to get your body bikini-ready in six weeks.
But if you do this mini workout six days a week, you'll be on your way to bikini-ready: After 50 minutes of cardio, follow the directions and reps for the seven moves below to shape your best abs, butt and thighs.
EQUIPMENT :- Here's what you'll need to complete these exercises:
1. CORKSCREW :- Develops crazy-strong, flat abs. Repeat it 5 to 8 times.
position 1: Lie on your back with your knees to your chest and place your hands on your shins. Curl your chin to your chest and lift your head, neck, and upper back off the mat.
position2: In one motion, inhale to straighten your legs to the ceiling and reach your arms over your head, circling them behind you. Exhale to finish the circle, using your abs to bring your knees to your chest.
2. DOUBLE LEG STRETCH :- Scorches love handles. Repeat it 3 to 5 circles
position 1: Lie on your back with your legs straight at a 90-degree angle. Straighten your arms by your sides, keeping your knees and ankles together.
position 2: Complete the circle to the right. Reverse the direction, circle left and finish right; that's one complete set or circle.
3. TEASER TWIST WITH 2-POUND BALL :- Moves you from so-so to stunning abs. Repeat it 3 to 5 times.
position 1: Lie on your back with your legs straight and your arms straight over your head. Hold the ball in your hands.
position 2: At the same time, inhale to lift your arms to your legs into a "V," your fingertips reaching for your toes. Engage your abs to protect your back.
position 3: Exhale to twist your torso to the right, and inhale back to the center.
position 4: Exhale to twist your torso to the left. Inhale to center, and exhale to roll down slowly to the mat.
4. SINGLE LEG LUNGE ON STEP :- Perks up your butt. Repeat it 15 to 20 reps on the right leg and then left leg.
position 1: Stand behind your step and place one foot on a step (about 4 rises high) or on a stairway. To ignite your belly and back muscles, hold an 8- to 10-pound dumbbell in front of your chest.
position 2: At the same time, get into a lunge position with your foot on top of the step. Your thigh is parallel to the step as the bottom foot lifts and lowers, tapping the step. Stay in that lunge the whole time, sinking into your hip to stay stable and work your butt.
5. CLAM WITH 2-POUND BALL :- Fights cellulite. Repeat it 10 to 12 reps on each leg.
position 1: Lie on your left side with your knees bent in front of you so your ankles, knees, and hip bones are stacked on top of one another. Prop your head up with your left arm and then place your right arm, palm down, on the mat in front of your torso. Put a 2-pound ball behind your right knee.
position 2: Inhale to lift your knee to the ceiling without lifting your heel. Your heels are glued together and you won'g be able to lift your knee very high.
6. THIGH SQUEEZE WITH BIG BALL :- Gives your gorgeous inner thighs. Repeat 10 to 12 times.
position 1: Lie on your back with your legs at a 90-degree angle and straighten your arms by your side. Place the ball between your thighs; squeeze and release.
7. BOOTY BUSTER ON BIG BALL :- Tightens your tushie. Repeat it 10 to 12 times
position1: Roll onto your belly so the big ball supports your torso. Place your elbows on the floor in front of the ball. Gaze at the floor.
position 2: Lift both legs up off the ball, lifting from your fanny and squeezing your inner thighs. Don't sag your belly; lift your belly button to the sky to support your lower back.
I am sure that the bulging belly you got during the winters would soon disappear and the flat stomach would be ready with the above exercises for the bikini season.
Karon Karter is an expert on health and physical fitness and her books teach you to work out with pilates at home. She is a Pilates instructor in Dallas and the author of The Six-Week Bikini Countdown and The Ultimate Body Shaping Bible Go to karonkarterpilates.com for more information and classes. For more information on getting a complete workout visit: karonkarterpilates.com.