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If we are to succeed at beach confidence and bikini wearing, we can never shy away from a stern pep talk “YOU LOOK HOT, YOU ARE CONFIDENT, YOU”VE GOT THIS! Plus a little booty work and core tightening! This series below is one of my favourites and also the most frequently asked for from ladies worldwide. These exercises help target ass, arms, core, thighs and butt. Errrrything that is on display in a bikini or cossie as us Aussies say!
1. The Step Up & Lift
Follow through with the hips and squeeze the glute at the top. I’d go with holding dumbbells by your side or a barbell across your back. Stay tall.
2. The Hip & Thigh Extension
A pre squeeze is essential, engage your cheeks (of the butt variety) then lift. Push through your heels not too much in the toes. Just lay the bar or even a weight plate onto on your hips, pelvis and “area”. If you are quite precious use a mat between the weight and you.
3. The Good Morning
Use control and get lighter to work on technique first
4. Curtsy/Cross Over Lunge.
As the name suggests, you curtsy into this one. Sitting into the backs of the legs and butt. Again, technique over weight. Do not lean forward! If anything lean back into the legs.
5. The Woodchoop
It’s a flowing motion, engage the core and put some power behind the move. Use a weight, cable or med ball.
6. The Bicycle
Keep those shoulders down and the abs on. Slow and controlled and really aim to extend the leg out.
Try this series in a circuit type style focusing on 12 reps of each and repeat 4-5 rounds. You’ll use a weight that means you can only perform 12 reps and no more, test yourself out and then increase weight as you get stronger. Once you’ve performed your lifting circuit go blast some more body fat with a HIIT session. Try 1 min alternating intervals (1 min sprint and 1 min medium speed) on the rower for a total of 15-18mins. You can also use my HIIT 5 workout program
Will you be rocking a bikini this Summer?