Congratulations! You’ve been working out and it shows! But let’s face it, there’s fit and toned, and there’s bikini ready. Now—while that teeny bikini is hanging in the closet—is the perfect time to start focusing on bridging that gap. A targeted bikini body workout will give your fitness routine that extra boost to make sure when it’s time to rock the barest minimum, you’ll make the maximum impact.
HIIT the Gym and Be a Hit in Your Bikini
High Intensity Interval Training (HIIT) should be high on the list of your beach body focused exercises. Get your heart rate up and blast fat while you increase endurance and muscle tone.
Repeat the exercise circuit below 2 or 3 times using a 2:1 ratio, which means you’ll work at a moderate intensity for 2 minutes and then push your body to its limit for 1 minute. Do each exercise back to back with minimal rest between moves.
Take a large step forward bending both knees to 990 degrees. Keep all your weight in your front heel, push yourself forward to standing. Find a long hallway for these great booty builders.
Start with your feet a little wider than shoulder-width apart, and your knees and shoulders slightly turned out to the side. Lower down into a squat, keeping your weight in your heels. Use the hamstrings and glutes to drive through your heels and jump straight up. Land softly, rolling from the toes down to the heels, and sink down into your squat to repeat.
Push Ups & Twist
Start with your feet on the bench and your hands on the ground in a plank position. Be sure that your shoulders are directly over your hands. Lower your body in a straight line down into a push up. Keep your abs tight and press back up. At the top of your push up, rotate into a side plank, then lower back down and repeat on the other side. To modify, turn around and place your hands on the bench, or just do the push up on the ground. This one will test your mettle!
Come down to a plank position on your hands, and keep your abs engaged and your shoulders over your hands. Engage your abs and use your lower abs to pull your RIGHT knee in towards your chest. Quickly switch legs and go as quickly as you can while keeping your belly pulled in tight. Continue for 30 seconds.
Sit on the edge of a bench with your hands on the edge and fingers pointing towards you. Press into your hands to lift your hips up. Hover just slightly in front of the chair and bend at the elbows to lower down. Keep your chest lifted, and shoulders out of your ears as you use the triceps to straighten your arms.
5 Best Bikini Foods
Your comprehensive summer body workout plan is incomplete without healthy eating. Here are 5 great food choices to support your bikini workout.
Leafy greens will fill you up without adding unwanted calories. Plus, they are a great source of calcium, vitamins A, C, K, folate, iron, magnesium, potassium and fiber. Trade iceberg for spinach or kale in your salads and add collards to your soups and you look and feel better.
Red Bell Peppers
Not only will red bell peppers stimulate the metabolism to help you lose unwanted pounds, they are also loaded with beneficial antioxidants. Enjoy them raw or cooked.
Naturally low in calories, saturated fat, and sodium, salmon is a great source of both protein and omega-3 fatty acids which are becoming increasingly well known for their anti-inflammatory properties.
A 6 ounce container of Greek yogurt has 0 grams of fat and 18 grams of protein, not to mention valuable probiotics and 20% of your daily calcium requirement. Unlike other yogurts that may be loaded with sugar, Greek yogurt works for diabetics, as well as vegans, and those who are lactose intolerant and gluten-free. Add some fresh fruit and enjoy a refreshing and healthy parfait.
While pursuing your beach body, say goodbye to rice and pasta and hello to quinoa, a grain lookalike that is actually a seed. Unlike grains, this super food is rich in fiber, vitamins, minerals, and antioxidants.
Eat smart and integrate high intensity exercises or a fun HIIT class into your summer body workout and by the time bathing suit season arrives, you and your perfectly fitting bikini will make a big splash.