Spring break is just around the corner and I know that many of you are making sure that your bikini body is in tip top shape! Now here's the thing, every single one of you already has a bikini body. You all have beautiful bodies and all you need to do is slap on a bikini. But if you ARE trying to use your exercise and eating habits to work on your body for the beach or pool, here are some things that can help you:
Whole Body Workout
Since spring break isn't too far away, you'll want to make the most of your time by incorporating exercises that target multiple muscle groups. Below are some things that you should be including in your workout sessions.
1. Burpees: These target your entire body and work on both strength training and aerobic exercise. Start in a standing position and quickly lower yourself into a deep squatting position with your hands on the ground in front of you. Get into a plank position by quickly kicking your feet back behind you. At this point you can incorporate a push-up before immediately returning to the squat position and then jumping straight up in the air.
2. Deadlifts: Deadlifts target almost every muscle group in your body. They can target your glutes, hamstrings, quads, upper and lower back, abdominals, forearms, and shoulders. You can do these with either a barbell or with dumbbells set in front of you on the floor. Stand with your feet a little bit wider than shoulder width apart. Bent your knees slightly and grip the bar (or dumbbells) so that your hands are positioned outside of your legs. Make sure that if you're using a barbell that you use one hand for an overhand grip and the other for an underhand grip. Straighten your legs as you lift the weight up, making sure not to round your back, and thrust your hips into alignment with your feet as you engage your glutes. Reverse these motions to bring yourself back to the starting position.
3. Squats: Squats don't just target the legs, they also target your abs and your lower back. Like deadlifts, these can be done with a barbell or with dumbbells, or if you're not comfortable with using weights you can just use your bodyweight. Here's a picture of me doing squats:
Make sure that your spine is in a neutral position (not rounded, but not hyperextended) and stand with your feet about shoulder width apart. Keep your back straight and push your hips out behind you slightly as you bend your knees to go down into a squat. Make sure that you're keeping your knees in line with your feet so that they don't extend past your toes. Squat down until your hips are at least in line with your knees (you can squat deeper if you'd like to make a full squat instead of a partial) before you bring yourself back up into the starting position. If you're using a barbell, your upper body will lean forward a bit as it supports the weight but your back should still remain straight and not rounded.
4. Hanging Leg Raises: These target your arms, abs, and legs. You can do these almost anywhere if you use your imagination. All you need is a bar to hang onto; you can use a pull-up bar or even the monkey bars at your local park. Grip the bar with both hands and just let your body hang down straight. Engage your abdominal muscles and lift your legs straight out in front of you until they make a 90 degree angle with your body. Using controlled muscle movements, slowly lower your legs back to the starting position.
Wearing a waist trainer will help serve as a constant reminder to keep your back straight and your posture in check, and it will help you keep your core tight to make your workouts more effective. It's a great way to supplement your workouts to give you the figure you're aiming toward.
Nobody wants to worry about looking or feeling bloated when they're trying to focus on having a good time and enjoying their vacation. Try Skinny Teatox's product lines to give you energy throughout the day and to help debloat your tummy.
Anybody can wear a bikini, and what you wear to the beach or pool is completely up to what you're comfortable with. What's important is that you go out and have fun with whatever it is you've got planned!
By: Kayla Harwick