Tones every area where those bikini straps pinch!
Bikini Strap Worko Thigh Sliing Squs
Tones the front, side and back of the thighs. Lifts the buns and strengthens the core.
Begin in a standing position, feet hip width apart. Squat down as if you were going to sit back on a bench. Make sure your knees stay
in line with your ankles and behind your toes. As you stand back up, drive all your weight into your heels. Alternating legs, abduct your leg out to the side using your glutes and balance. Make sure you keep your abs engaged throughout the entire exercise. Inhale on the way down, exhale on the way up! 12-20 repetitions x3 sets
Ultime Arm & Back Toner
Tightens the lats (the back where your bikini top wraps around), tones the mid-back, sculpts the backs of the shoulders, tones up the triceps (the backs of the arms), strengthens the chest, waistline and core!
Begin in a plank position holding dumbbells with your shoulders in line with your wrists. Lower your body into a tricep push-up, tucking your elbows into your sides. (You may be on your knees!) Push back up into a plank position, perform a dumbbell row to a rear fly, maintaining a strong core. Alternate sides, Inhale on the way down, exhale on the way up. 12-20 repetitions x3 sets
Stuorn Chest Flab Be Gone! Chest Flys wh a B
Tones that stubborn area where your chest meets your arms, right where the front of your bikini top lays. This also works the glutes, lifts the buns and works the tones of the thighs.
Begin in a bridge position on your back, with your hips in the air, spine neutral. Maintaining your elbows soft, lower your dumbbells our chest level, inhaling. Fly your dumbbells back in, exhaling. Maintain your abs engaged, drawing your bellybutton to your spine. 12-20 repetitions x3 sets
Tricep & B Combo-Toner
Tones the backs of the arms (the triceps) and lifts the buns and tones the backs of the thighs (glutes and hamstrings)
Begin in the same position as the Chest Flys. With your dumbbells to the sky, wrists inline with your shoulders, bend your arms at 90 degrees.
Slowly and controlled, extend your arms back up! Inhale on the way down, exhale on the way up. 12-20 repetitions x3 sets
Uer Chest & Shoulder Pre!
This exercise tones the lower abs, the biceps, sculpts the upper cleavage (the upper chest muscles), tones the shoulders and strengthens the hip flexors and lower back.
Begin in a V-sit position, maintain very strong and engaged abs. (you may keep your heels on the ground) Perform a bicep curl, to an incline chest press. Breathe throughout this exercise! 12-20 repetitions x3 sets
Waistline V-S Twist This exercise tones the lower abs, sculpts the waistline (the obliques) and strengthens the tops of the thighs and lower back.
Begin in a V-sit position, maintain very strong and engaged abs. (you may keep your heels on the ground)
Twist one dumbbell side to side, breathing throughout the exercise.
12-20 repetitions x3 sets
Click here to load reader