Workout For A Perfect Bikini Body In 4 Weeks

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Workout For A Perfect Bikini Body In 4 Weeks

Hello All!!!

It is getting hotter and hotter and many people are heading to beach resorts for their vacation. You want to look hot in a bikini? You can get that svelte figure within four weeks but you should not do any cheating 🙂 . Well, you can do Pilates and tone yourself up.

Workout For A Perfect Bikini Body In 4 Weeks

Workout for a perfect bikini body in 4 weeks 1

The following exercises should be done 3-4 days a week for a time span of 20 minutes. The series of exercises should be completed twice. This should be followed by 15 minutes of high intensity cardio.

1. Front Lift

  • With arms at your sides, stand with feet apart (a shoulder-width apart).
  • Lift the arms over your head, with palms facing inwards, lift the right leg from the hip till it’s parallel to the ground.
  • Hold position for 2 counts, next drop right foot like doing a front lunge.

2. Front Lunge

  • Lowering into the lunge, lift both arms place them to your sides at shoulder height.
  • Hold position for 2 counts, then stand, bringing both the legs and arms back to the position from where you started.
  • Do 20 repetitions, 10 for each leg.

3. Leg Pull/Push-Up

  • In a push-up position keep hands under shoulders and bring abdominals in towards spine.
  • Lift the left leg to height of your hip. Lift and lower the left leg 5 times.
  • Repeat the same leg lifts on the right side.
  • Extend the left leg and bend elbows then slowly lower chest 4 inches toward the ground; straighten up the arms.
  • Try 5 push-ups with the left leg lifted then lower yourself.
  • Try 5 more push-ups with the right leg lifted.

4. Kneeling One-Arm Side Kick

  • Position yourself down to the floor on your hands and knees, with palms directly under shoulders and extend the left leg behind you to your hip height.
  • Keep hips, head, and arms stable try kicking the left leg out to the side as far as possible without losing your balance.
  • Hold position for 2 counts.
  • Return the leg to the position from where you started (keep your arm lifted) and repeat 10 times and later switch sides.

5. Front Plank/Back Support

  • Sit down in a position by extending your and pointing the toes. Press palms to the ground about 6 inches behind your hips with fingers pointing to your back.
  • Press the body weight into your hands and lift your hips up, it should form one line from ankles to the shoulders.
  • Hold position for 2 counts, then return to starting position; repeat this ten times.

6. Arm-Swing Curtsy Squat

Workout for a perfect bikini body in 4 weeks 2

  • Stand straight with arms above your head; bend your left knee and lift left foot so that it is in mid air next to right knee, toes should be pointed down.
  • Keep right foot planted, take a giant step out to left side with left foot then swoop down, curtsy (bend knee) over left leg, curl left arm in front of body and extend right arm upward to the sky.
  • Hold position for 2 counts.
  • Return left foot to the position from where you started. Repeat this 10 times and switch sides.

7. Half-Seated Hip Circle

  • Lean back on your elbows, with abs tight, cup fingers on the sides of your hips to keep your pelvis still.
  • Now extend your legs to the tune of 60 degrees, keeping your lower back pressed to the ground.
  • Point your toes, press the inner thighs together, and trace 10 large circles clockwise in the air with both feet, then trace 10 anticlockwise circles.

8. Bent-Knee Roll-Down

  • Sit in a position with knees bent and arms parallel to the ground in front of your chest, with palms of your hands facing each other.
  • Lean your back; bend both knees 90 degrees and lift your legs till the shins are parallel with the ground.
  • Hold for 5 seconds by balancing on your tailbone.
  • Keep your arms and shins parallel to the ground and slowly roll lower back down 4 inches and hold position for 5 seconds.
  • Using strength of your core, roll up back to the position from where you started. This should be repeated ten times.

9. Double-Leg Kick

  • Lie with your face down and clasp hands behind your back.
  • Bend your knees and bring shins perpendicular to the ground, with your toes pointed.
  • Bring heels of your feet to glutes two times in short kicks.
  • On the third kick, lift chest off ground and extend arms straight back to hang around in the air an inch above your glutes.
  • Straighten your legs, contract thighs and glutes, and lift legs 2 inches; hold position for 2 counts.
  • Return to starting position.
  • Repeat 10 times.

15-Minute high energy Cardio

Follow this high energy cardio plan.

Minutes

Exercise

2

Jumping Jacks

2

Run in Place

1

Squat Jumps

2

Jumping Jacks

2

Run in Place

1

Squat Jumps

2

Jumping Jacks

3

Run in Place

 For best results:

  • Mix up two different cardio activities every time you workout.
  • Try high intensity interval training for the best workout.
  • Stretch your body during rest breaks.

Hope you find this article useful! Stay shapy!!

Are you ready to workout for a perfect bikini body?

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