How To Get A Bikini Body

Be ‘beach body’ confident this holiday with exercises to help firm and tone those areas you would normally hide! Follow my exercise techniques to help you look and feel good leaving you to concentrate on soaking up the sun

High Knee spot run

(Cardio)

  • Begin by running on the spot, remembering to land softly and move your arms.
  • Match your speed to the intensity required.
  • Bring your knees up level with your hips with each step.
  • Continue for 1 minute then rest for 30 seconds.
  • Repeat exercise for a further 4 minutes.

Plank with kick back

(Bottom, back of thighs)

  • Lie on your stomach with your elbows directly underneath your shoulders.
  • Lift your body off the floor onto your elbows and toes into the plank position.
  • Bend your left knee and lift your foot to the sky while holding the plank position.
  • Bend your left knee and lift your foot to the sky while holding the plank position
  • Repeat for 15seconds on the left side then 15 seconds on the right

Squeeze & crunch

(Stomach, core, inner thighs)

  • Lie on your back with your knees bent, your feet flat on the floor and your hands behind your ears.
  • Place a towel between your knees. This is the start position.
  • Squeeze your knees tightly together, whilst crunching your shoulders off the floor.
  • Hold the top position before slowly returning to the start position and repeating.
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Leg Raise

(Bottom, outer thighs)

  • Lie on your left side with your left knee bent at 90 degrees and your upper body resting on your left elbow and right hand.
  • Lift your right leg over, keeping it straight and flexing the foot. This is your starting position.
  • Lift your leg up towards the ceiling, keeping your foot flexed u. Lower with control
  • Repeat for 15 seconds

Side Plank

(Side muscles, stomach)

  • Start by lying on your left side, legs inline with your hips and shoulders, with feet together.
  • Place your left forearm on the floor to form a straight line from head to toe, taking your right arm up in the air.
  • Repeat for 15 seconds

Standing calf raises

(Calves, front of thighs)

  • Stand with your heels off the floor, resting your weight on the balls of your feet.
  • Keeping your chest raised slowly squat downwards, lifting your heels further upwards and bringing your weight forward onto your toes. Hold for the count of five.
  • Carefully lower your heels to the floor then lift up back to the start position. Repeat
  • To make the exercise harder, hold a bottle of water in each hand.