It is undeniable that every woman always dreams of a perfect body to wear a bikini with the most confidence. However, it is not impossible for the all. How to make the body, especially fat belly become slimmer and fitter is much cared of by female. Bikini Body Workouts have seen the ideal solution for you to achieve the mention above. When training bikini body workouts, there are some important points including time, intense and your spirit.
There are different exercise lessons with regards to Bikini body workouts. Here is one of the outstanding examples of Bikini body workouts that are applied just four weeks. You can get confidence easily while your total body is in sculpting workout. Especially, it will help you excess pounds of weight and get beach-ready in short time if you have a corresponding healthy diet.
Where to start?
- This is a program that can be used at home, on the beach and even your office but the main sector is the whole body. It means that shapes, shoulders, fights arm jiggle, flatten abs, sculpts your derriere and more parts of your body are planned for an efficient result.
- Before starting the plan, you’d better set up a certain goal for your process; maybe reduce 15 pounds a week or two weeks or after the workouts. The first determination of your target will have you the right way and more encouragement to complete the plan.
Steps to follow
Step 1: Have Slim-down cardio
Depending on the place you process your Bikini Body workouts, you can take 30 minutes a day to get with cardio including run, bike, swim, walk and hit the elliptical, or playing sports.
At first, you just keep workout in 5 minutes and do these 5-minutes serious for 4 times to ensure the time. They involve:
- Minute 0 – 3: Like doing on a treadmill, you go at just under the pace where you break into a jog until it’s time to cool down.
- Minute 3 -4: That is the time you do side-by-side twists as you stride. For this step, you should prepare a light medicine ball and place it in front of your chest. Or you can use it to clasp hands together, centered just below the chest if you are outside. Do steady hips and at the same time, rotate upper body to the left (as you step forward with left foot) and to the right (when you are forward with the right foot). In general, the twist ha the same direction of the corresponding foot. You can do it 50 reps if possible or worse.
- Minute 4 – 5: It is when you jog at a brisk pace and makes a cool-down for 5 –minute walk. While you make your body act slowly, it can burn about significant amount of calories.
- The continuous steps in the beginning are good for you to boost the followings. You are possible to do more times as your ability.
Step 2: Make Bikini-body Shapers
This step allows you to do toning exercises on these parts and then repeat once or twice to complete your fitness. They are very crucial to decide whether you are success or not. To keep following these guidelines, you have to have full preparation.
- Make monkey row
Based on the shape when you are doing exercise, this is called Monkey row. First, stand with feet shoulder – width apart and place a stability ball or bench in front of your view. Also, hold a dumbbell in the right hand, arms by sides.
After that, engage core muscles and hinge towards at hips, put the left palm on a ball for support, also allow right arm to extend straight forward floor’s direction. Bend right elbow directly out to the side, keeping it still and extend arm directly out to side at your shoulder level.
Then, bend it to bring dumbbell back toward armpit and lower weight toward floor. You should repeat this 10 times.
- Have breast stroke
Stand with feet that have shoulder-width, holding dumbbell for each hand, elbows bent by two sides, keeping weights in front of chest and palms.
Have body be lower into a squat, knees bent around 90 degrees, and hinge forward at hips 45 degrees and your back should be kept flat. While maintaining squat position throughout, you must extend arms overhead in line with your back. This will directly
This will directly impact on your upper back, shoulders, and legs, making them do an action at the same time.
- Do soft ballet activities
This step asks you to keep balance your body with feet. It is the combination of shoulders, abs, butt and quads.
You stand with feet hip-width apart, holding a ball and bend right knee up to hip height in front of it.
Afterward, direct your body gradually to the new step Mermaid. Lie on the floor, have arms extended behind head.
Keep V-sit position and open hands toward the left and the right side at the time move the whole legs to an opposition of the upper body. Do it for 12 reps will give more benefits.
- Combine thumbs down and thumbs up
For this skill, you must keep body in full push-up position, boost all balance power to hands and toes with arms fully extended. Make it easier to move when you start in modified push up on knees.
- To the rest abs and obliques, you do the last step Starfish
Lie on the floor, holding a single dumbbell in front of chest with both of hands, and keep bent out to sides. Crunch up and lift shoulders as well as heels off floor about few inches.
It is a Bikini Body workout lesson with basic steps without any investment of additional equipment like ball and dumbbell, weights. If you can continue it for 4 weeks and make sure repeat every day, you will see an amazing result.
Bikini Body Workouts Secrets
- Do not hesitate to take the stairs as much as possible: walking or running on the stairs is an ideal way for you to do gym anywhere.
- Do the workout plan at high altitudes: Keep the oxygen level much lower at the weight that results in your body will burn fat at a much higher pace.
- Do cardio fluently, increase gradual intense: cardio is good for health in the next time; thus even though you are not in a weight-loss plan, you should keep do this physical fitness to have better lifestyle.
- Prepare diet habits: To succeed in making your body slimmer and fitter, a healthy and moderate diet should be applied. Especially, during the time of training Bikini body workouts, drinking more water is necessary.
- Set up workout routine: as the above sample, Bikini Body Workouts must be a harmonious combination of various parts and works at the same time. It is totally if you keep this as workout routine or find out a more suitable one for your body.
- Always have motivation and inspiration of doing for your better body as well as health. Also, do not hesitate to listen to music while training the plan. It encourages you more.