Tone: Push-Ups
To help get your body bikini-ready do plenty "Push-ups”!
You can hit six muscles at once: biceps, triceps, deltoids, pecs, abs, and
glutes. Engage your upper back, shoulders, and arms to lift your body weight
off the floor, then slowly lower it back down. Start with a bent-knee push-up, then
straighten both legs and work your way up to lifting one leg. Do 3 sets of your max reps! If you have a
medical condition, get a doctor's OK before starting a new exercise program.
Shape: Squats
For a firm butt and strong thighs. Squat down until your
thighs are at least parallel to the floor. Try not to extend your knees past your toes.
If you’re doing the squats right, you should be sitting back with your butt out
and back straight. Come back up to a standing position while squeezing your glutes. KEEP YOUR ABS tight
throughout the whole exercise (that’s right, squats will even work your abs). Aim
for 3 sets of 20 repetitions. For more stability, extend arms straight rather than behind your head.
Carve: V-ups / Pike Crunch
V-ups are a great way to work the abdominals. The most
beneficial way to do a V-up correctly, lay flat on the floor with hands
extended above your head, then swing yourself up to the V position and slowly
lower yourself all the way back down towards the floor. Try 3 sets of 15-20 reps
every other day and you will be well on your way to a flatter stomach, and
maybe even six pack abs for a super fit, lean body.
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