Friday, April 13, 2012

Top 5 Friday: Quick Tricks for a Bikini Ready Bod

1. Kneeling One-Arm Side Kick
For a tighter: Chest, Shoulders, Glutes, & Obliques.
  • Come to hands and knees with palms directly under shoulders and extend let leg behind you to hip height.

  • Grasp a 2-poud dumbbell in right hand and lift right arm out to the side to shoulder level.

  • Keeping hips, head, and arms stable, kick left leg out to the side as far as you can without rocking or using momentum.

  • Hold for 2 counts.

  • Return leg to starting position (keep arm lifted) and repeat 10 times. 

2. Half-Seated Hip Circle
For tighter: Abs, Thighs, & Obliques.
  • Lean back on elbows, abs tight, fingers cupping sides of hips to keep still.

  • Extend legs 60 degrees, keeping lower back pressed to the ground.

  • Point toes, press inner thighs together, and trace 10 large clockwise circles in the air with both feet, then trace 10 counterclockwise circles.

3. Front Lift
For tighter: Thighs, Glutes, Calves, Abs, & Shoulders.
  • Stand with feet shoulder-width apart, arms at your sides.

  • Optional Challenge: Hold 2-pound dumbbells.

  • Lift arms overhead, palms facing in, lifting right leg from the hip until it’s parallel to the ground.

  • Hold for 2 counts, then drop right foot into a front lunge.

4. Leg Pull/Push-Up
For a tighter: Chest, Back, Arms, Abs, & Glutes.
  • Come to full push-up position with hands under shoulders and draw abdominals in toward spine.

  • Lift left leg to hip height (point toes) or slightly higher. Lift and lower left leg 5 times.

  • Repeat leg lifts on right side.

  • Extend left leg, bend elbows, and slowly lower chest 4 inches toward the ground; straighten arms. 

  • Do 5 push-ups with left leg lifted, then lower.

  • Do 5 more push-ups with right leg lifted.

5. Double-Leg Kick
For tighter: Arms, Thighs, Glutes, Back, & Abs.
  • Lie facedown and either clasp hands or hold a light dumbbell behind back. 

  • Bend knees and bring shins perpendicular to ground, toes pointed. 

  • Bring heels to glutes twice in short kicks.

  • On the third kick, lift chest off ground and extend arms straight back to hover an inch above your glutes. Straighten legs, contract thighs and glutes, and lift legs 2 inches; hold for 2 counts.

  • Lower chest, head and arms; return feet to starting position.

  • Repeat 10 times.


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