Thursday, June 19, 2014

Are You Bikini Ready?

The first day of summer is approaching quickly, in fact the official first day is in 2 days! 

So if you are not exactly ready to put on your bikini and head to the beach, I have out together some of my favorite exercises that really firm up your muscles effectively. The best part, is you don't have to go to the gym! They do require equipment but they can be substituted if needed. 


Yoga Ball Leg Lifts 
(Works Abs, and Inner Thighs) 

Place a yoga ball between your legs and your arms extended to your sides. Slowly lift your legs until they are at a 90 degree angle with the ground, lower back down to the ground. That's one rep. Do 3 sets of 10. Rest about 40-60 seconds between sets. ****If you do not own a yoga ball, you can use a box or a beach ball**** (photo credit: Shape Magazine) 

Squat Pulses 
(Works Butt and Quads)

Get into a squat position with you butt out, chest up, feet shoulder width apart and knees in line with toes. Make sure your heels are supporting your weight and quickly pulse up and down. The key is not to go too high and let your butt do the work. Pulse for 3 sets of one minute each. Rest about 40-60 seconds between sets. (photo credit: 

Squat Press 
(Works Butt and Shoulders) 

Get into a squat position and hold the dumbells on either either side of your head as shown above. As you stand, rotate your arms to lift up with palms facing out. as you go back into the squat position, rotate your arms to get back in the starting position. That's one rep. Use heavy weight and do 3 sets of 10. Wait about 40-60 seconds between reps. ****If you don't have dumbells, use wine or liquor bottles**** (photo credit:

Plank Row 
(Works Back, Abs and Shoulders) 

Get into a plank position with your back flat with abs engaged and holding a dumbell in each hand as shown above. Take your left arm back as if you are rowing a boat while holding the dumbell. Place it back down and repeat for the right. Make sure to keep your arm and elbow close to your body and don't move your elbow or arm side to side. Do 3 sets of 10 reps on each arm with a heavy weight. Rest 40-60 seconds between sets ****if you don't have dumbells! use wine or liquor bottles**** (photo credit:

Dumbell Side Leans

Stand up straight with feet shoulder width apart and a dumbell in each hand. Start by leaning over to the left slowly and then slowly come back up. Repeat to the right. Do 3 sets of 10 reps on each side. Rest 40-60 seconds between sets. ****again, if you don't have dumbells! you can use wine and liquor bottles.****

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