Bikini Worthy Body in 6 weeks

A BIKINI WORTHY BODY IN JUST 6 WEEKS

Its that time of year again when summer is almost imaginable. That time of year when you look in the mirror and think, Over my dead body, am I wearing a bathing suit. Our advice:
Calm down, and for the next six weeks, follow this balanced workout.
The following routine hones in on all the essential muscles. Because the exercises are targeted so precisely, you can get a complete workout in just 30 minutes.
The logistics: Start each workout with 5 to 10 minutes of light movement, like marching in place, to warm up your muscles. You'll need two lights (1 to 3 pound) and two heavier (5 to 8-pound hand weights. Follow the entire routine at least three times a week, taking a days rest between sessions. If you also add three 20-minute session of aerobic activity a week to help burn fat, come June you'll want to be the first in the water. Scouts honor.

1. SQUAT PULSE

a. Stand with your feet hip width apart, knees relaxed. Place your hands on top of your thighs.

b. Inhale. Leading with your tailbone, sit backward and downward until your thighs are almost at a 45-degree angle to the floor. Exhale. Make sure your knees are directly over, not in front of, your feet. From this lowered position, pulse up and sown a few inches eight times, squeezing your buttock muscles as you do so, Inhale every time you pulse down, exhale every time you pulse up. After the eighth pulse, return to standing position by pressing up through your heels. Do two sets of 8-15 reps. This exercise blasts the buns, hips and thighs.

2. HIP PRESS

a. Lie on your right side with your head resting on your outstretched right arm. Bend your left arm and place that palm on the floor on front of your chest for support. Align top hip directly over bottom hip and extend right leg out straight: Bend left knees and rest it on the floor in front of your hip. Inhale.

b. Exhale and lift your left leg up diagonally so that your left thigh is directly in line with your right thigh and about 6 inches above it. Your left heel should be pointing toward the wall behind you. Don’t arch your back. Inhale and lower your left leg to starting position. Do two sets of 8-15 reps lying on your right side, then switch sides and repeat. Really builds up the outer thighs and the fronts of the thighs.

3.TILT AND SQUEEZE

a. Lie on your back, arms at sides. Bend your knees and place your feet slightly apart and flat on the floor. Put a tennis ball or a rolled up towel between your knees and squeeze it as you move through the exercise. Pull your abdominal in and firmly press your lower back toward the floor.

b. Inhale. Press throughout your heels, squeeze your buttocks and tilt your pelvis upward so that your buns lift off the floor (your lower back remains on the floor). At the top of the movement, exhale and hold for a moment, Then inhale and slowly lower to starting position. Do two sets of 8-15 reps. Zeros in on the buns, inner thighs and backs of thighs; Stretches your lower back.

4. ONE LEG QUAD SQUAT

a. Stand facing a stable object such as a sturdy chair; hold on to it for support. Balance on your right leg and tuck your left ankle be hind your right ankle, keeping your left foot an inch off the floor.

b. Inhale. While maintaining good posture, bend your right knee and lower your body a few inches toward the floor then exhale and return to starting position. Do two sets of 8-15 reps, then switch leg and do the same number of repetitions on the other side. This exercise works the fronts and backs of thighs and the buns.

5. KNEELING FOUR COUNT LEG CURL

a. Kneel on your hands and knees with your weight distributed as evenly as possible. Align your neck with your spine by tucking your chin in slightly. Throughout the exercise, to keep back from sagging, pull your abdominal in and keep your spines natural curve. Inhale.

b. Exhale. Squeeze your buns together and flex your right foot. Keep your right knee bent so that your leg makes a 90-degree angle, and lift the entire leg off the floor until your thigh is parallel to the floor. The sloe of your foot should face the ceiling. (Your thigh should never move above hip level).

c. Inhale and leading with your heel, straighten your leg out behind you. Then exhale and bend your knee until you are back at position b with your thigh parallel to floor.

d. Inhale and lower to starting position, just touching your knee to the floor do two sets of 8-15 reps, then switch legs and do the same number of repetitions on the other side. Targets back s of thigh and buns.

6. SEATED CALF RAISE

a. Sit up tall in a chair with your knees bent and your feet flat on the floor. Hold a heavy (5-8 pound) dumbbell in each hand and place your hands on the tops of your thighs, neat- but not on your knees. Inhale.

b. Exhale. Raise your heels as high as you can, keeping the tiptoes on the floor. Push evenly off the balls of your feet Resist this upward movement by pushing down on the tops of your thighs with your hands, Hold for a moment at the top of the movement, then slowly to starting position, maintaining a constant downward pressure with your hands. Works the backs of your lower legs (calves)

7. PULLOVER

a. Lie lengthwise on your back on either a hard pillow or a step with two sets of risers knees bent, feet flat on floor, head resting on the end. Grasp the underside of one end of a light dumbbell in both of your hands, your palms facing away from you, thumbs overlapping. Extend arms above chest, keeping elbows slightly bent.

b. Inhale. Maintaining a bend in your elbows, lower dumbbell behind your head in an arc until you feel a stretch in you rib cage and chest. Hold for a moment, then exhale and lift weight back up to starting position in an arc. Do two sets of 8-15 reps. This is a great overall upper-body tones.

8. PUSH UP

a. Kneel down and position your hands and knees so that your knees are directly under your hips and your hands are slightly in front of your shoulders, arms straight. Extend your legs straight out behind you so that you're supporting your weight on your toes and your hands. Pull your abdominal in and keep your entire spine in a straight line.

b. Inhale. Lower your entire body toward the floor by bending your elbows down and out to the side. Lower as close to the floor as you can without touching it with your chest, exhale and lift up starting position. Be sure to keep your abdominal tight so that your middle doesn't sag downward. Do two sets of 8-15 reps. Works the chest, shoulders and back of the upper arms.

9. SHOULDER PRESS

a. Sit on a chair with a light dumbbell in each hand. Hold the dumbbells at shoulder height, slightly in front of your body, with palms facing forward and your elbows pointing straight down toward the floor, Pull your abdominal in and inhale.

b. Exhale and straight en your arms up over your head, rotating your palms so that they are facing each other in the uppermost position. Inhale and return to the start. Do 2 sets of 8-15 reps. Builds shoulder muscles.

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