Here’s the good news: summer is fast approaching! The bad news? Like many girls, you may find yourself dreading any activity that involves you in two tiny pieces of unforgiving fabric known as the bikini. Fear not HC-ers! With the help of University of Maryland senior and fitness guru Kelsey Martin, who is on her way to becoming a group fitness instructor, HC is going to teach you the moves to get a better bikini body in only one month.
Kelsey’s bikini workout consists of a few moves that are full-body toners, and then a move to tone specific muscle groups. “The most important part to toning the body to be bikini-ready is to have regular cardiovascular workouts ideally four to five days a week,” she recommends. Although you can’t really target specific parts of the body to lose weight, circuit training of high intensity cardiovascular exercise is one of the best ways to get full-body toning.
“I do not suggest doing all of these moves together in one workout,” says Kelsey. She explains that you should try to target two muscle groups with a combination of muscle-specific moves and the full-body toner exercises shown below. Ideally, spend 35-45 minutes total on the workout, then spend the last five to ten minutes stretching. Do not work the same muscle groups every day, so that the muscles have time to rebuild.
So lace up your sneakers, turn up your iPod and get ready to slim down and tone up!
FULL BODY TONERS
Leap Frog Jumps
Start standing with feet just wider than shoulder-width apart. Squat down, touching the floor, and then jump up as high as possible. Do three sets of eight jumps.
A modification to this move is to simply squat and then jump up as high as possible.
Mountain Climbers
Start in the plank push-up position. Bring one knee up towards the chest and back into the plank position, alternating each knee at a time. Flex your abdominals and keep your butt down in order to get the full effect of this exercise.
A modification to this move is to stay standing up, and pull each knee up alternating one at a time. Keep your abdominals flexed here too and speed up the pace to increase your heart rate. Aim to bring up both legs 20 times (count to 40 for each leg counts). Do as many sets as possible, but a good number to shoot for is three sets.
Fast Feet and Jumping Jacks Rotation
This is a cardio-boxing move. Standing with feet in a wide stance, move the feet just off the ground as fast as possible. Do these “fast feet” for eight counts and then do 16 jumping jacks. Turn to your right for eight counts of fast feet then 16 jumping jacks again. Continue these two moves at the front, then side, back, side and then the front again. This is guaranteed to make you sweat!
ARMS
Tricep Dips
Find a bench nearby, and rather than sitting on it, rest your hands on the bench and extend your legs out onto the ground. Lower yourself towards the ground with your hands still resting on the edge of the bench. Each time you dip yourself towards the ground, that is one repetition. Do 3 sets of 12 dips.
ABS
Scissor Kicks
Lay on the ground on your back. Lift both legs up approximately 6 inches from the ground. Holding your legs here, start moving them in small kicking motions. Do 30 repetitions (one kick is kicking both left and right). Do not let the legs drop the six inches until you’re done!
Med Ball Obliques
Find a ball or weight to hold. Sit on the ground with your legs slightly bent, in front of your body. Hold the ball (or weight) in front of you and touch the ball to the right side of the ground, then switch it to the left. This is one repetition. Start with ten repetitions. Rest for five seconds, and then do nine repetitions. Continue counting down until you get to zero.
Front and Side Boxing Kicks
Stand with feet shoulder-width apart and bring one leg up 90 degrees. Extend the leg fully in front of you, keeping shoelaces facing the ceiling. Then bring your leg back down to starting position. Do the same on the left. Alternate each front kick, left and right for eight kicks on each leg (16 kicks total). Try to complete three sets of 16 kicks. The alternation will require balance and core stability that will help tone each muscle in the abdomen.
For the side kicks, bring the leg up the same as with front kicks, but this time make sure your shoelaces are facing front, NOT the ceiling. Alternate these kicks from left to right, 8 kicks on each leg (16 total). Try to complete three sets of 16 kicks.
GLUTES & THIGHS
Power Squats
Holding your feet just wider than shoulder-width apart, go into a squat slowly (keep your back straight and your butt back—you should always be able to wiggle your toes!). Coming up from the squat, jump and clap twice. Squats will work the gluteus, but the jump up from the squat will really work on the quadriceps and thighs. Do 4 sets of 10 repetitions.
Front and Side Boxing Kicks
Stand with feet shoulder-width apart and bring one leg up 90 degrees. Extend the leg fully in front of you, keeping your shoelaces facing the ceiling. Then bring your leg back down to starting position. Do the same on the left. Alternate each front kick, left and right for 8 kicks on each leg (16 kicks total). Try to complete three sets of 16 kicks. The alternation will require balance and core stability that will help tone each muscle in the abdomen.
For the side kicks, bring the leg up the same as with front kicks, but this time make sure your shoe laces are facing front, NOT the ceiling. Alternate these kicks from left to right, eight kicks on each leg (16 total). Try to complete three sets of 16 kicks.
Kelsey’s final tip? “Don’t forget to stretch before and after your workouts!” says Kelsey. “It is what keeps our muscles long and lean and will help prevent injuries.” Keep this workout up and you’ll be bikini-ready in no time!
Workout Playlist:
So Happy I Could Die – Lady Gaga
Hot Stuff – Craig David
Not Myself Tonight – Christina Aguilera
New in Town – Little Boots
All I Do is Win – DJ Khaled
OMG (ft will.i.am) – Usher
Green Light – Beyonce
I’m that Ish (Remix) – Dr Class & Lil John
Sources:
Kelsey Martin, UMD senior and certified group fitness instructor