Alright, ladies, it’s officially July and summer is in full swing! And you know what that means? You guessed it… “bikini season” is upon us. Hello hot weather, beach days, pool parties, and shorter hemlines! Gotta love em’ right? As much as I love this time of year, I, like many other women, tend to feel slightly more anxious and stressed during the summer months due to a self-inflicted pressure to suddenly drop 10lbs and learn how to get bikini ready in 24 hours 😩 — which is why I have the best bikini body workout to help tone your abs and thighs, shrink your waistline, firm your glutes, and get leaner, stronger arms!
This beach body workout routine is a total body workout that targets those many problem areas without completely exhausting you.
Bikini Body Workout
1. Marching Bridge
This exercise firms your glutes, hamstrings, thighs and inner thighs! For more of a challenge, complete the exercise with your heels lifted off the ground so you are balancing on your toes. Be sure to squeeze your glutes and keep your knees at a 90-degree angle.
2. Bear Squat
The bear squat exercise is fourfold. It works your abs, shoulders, core, and thighs! Additionally, this move will give you a great stretch along the back of your legs, calves, and even relieve pressure off the lower back! When doing this exercise remember to keep your shoulders directly above your wrists as you move into the floating tabletop position. Those knees shouldn’t touch the floor though! The hoover movement will activate your abs and deep core muscles!
3. Squat with Leg Lift
This exercise will tone that tush and firm those thighs baby! As you begin your squat it’s important to remember to plant your heels firmly into the ground before moving into part II of the exercise. Keeping your chest up and your glutes down, you will shift your weight to one leg and lift the other in a simple outward direction. This particular movement will tone your glute-medius (the muscle on the side of your butt) which is one of the most forgotten muscles to train in your booty!
4. Down Dog Abs
Similar to the Bear Squat, you will begin the exercise in a downward facing dog position. Keeping your hands firmly placed on the ground, raise one leg high in the air and bring your knee to your elbow. When completing the second half of this exercise you should shift your weight towards your hands and maintain a straight line between your shoulders and wrists. You’ll definitely feel the burn in your abs, arms, shoulders, and back!
5. Flutter Kicks
This next exercise will hit your abs and thighs, hard! You will need to lay on your back and place your hands securely under your tailbone. Pull your tailbone in an upward motion towards your belly button, engaging your core, and eliminating any open space between the floor and the lower back. From here, you will raise your legs while keeping them straight and alternating each leg from top to bottom. If you notice your lower back starting to come off the floor, readjust or add a slight bend to your legs.
6. Knee-Elbow Side Plank
From a side-plank position, reach the top arm above your head and then bring your elbow and knee to touch in the center of your body. You should focus on the contraction throughout the side of your abs. Remember to keep your shoulder and wrist in alignment! If a single-arm side plank is too difficult you can lower yourself to balance on your knee instead of your foot.
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