Fitness First – Bikini Body


Summer’s is here and I ‘m sure you will heading to the beach, so I have some really great Lower body exercises to help achieve that wonderful Bikini Body.”

Stand with your feet slightly less than shoulder width apart.

Place barbell   across your shoulders.

Inhale, keeping your back vertical , slowly step forward with one leg making contact with heal then toe, lowering your body down and forward until your rear knee and front knee reach a 90 degree angle, never allowing front  knee to extend pass toe.

Exhale, shifting your weight backwards by pushing back with the forward leg.

To complete the Repetition, repeat, stepping out with the other leg.  Repeat as required. 3 sets of 12 – 15 reps.

Stand with your feet shoulder width apart and a slight bend in your knees.

With dumb bells by your side, Inhale as you take a large step back and lower yourself down until your front knee has a 90-degree bend in it and rear knee reaches a 90 degree.  Exhale as you press through your heal back up to the starting position then lower yourself once again to get that 90 degree then press  coming up only half way and then lowering back to your 90 degree .

Do 10 – 15 reps at full range of motion, then 10 bottom half reps. Repeat on other side as required. 3 sets. 20 – 25 reps. Each leg.

Great for back of the legs and your gluteus.

Starting Position: Grip the bar with your palms turned toward you and your arms hang straight down so that the barbell is hanging at mid-thigh.

Inhale and bend at your waist while keeping the hamstrings and gluteus tight while your back and legs remain straight.

Keep the bar close to your body while bringing the bar down to the top of your ankles.

Exhale as you raise the bar back to a mid -thigh keeping constant resistance on the hamstrings and gluteus.

Repeat as required.  Perform 3 sets. 12 – 15 reps.

Great for Quads.

Starting Position: Grip a bar with your left arm outstretched and palm turned down; hold a weight in your opposite arm.

Lean back and stand with your feet shoulder width apart.

Pelvic tilt first and Inhale as you lower yourself down so your knees are bent at 90-degrees.

Exhale as you press through your heals up to a standing position.

Repeat as required.  Perform 3 sets. 15 – 20 reps.

Starting Position: – Standing on the balls of your feet, position yourself with knees slightly bent.

Movement: – Exhale as you raise the heels of your feet as high as possible, pause at the top. Inhale as you slowly lower your feet to a fully stretched starting position.

Repeat as required.  Perform 4 sets, 15 – 20 reps.

Don’t be afraid to show that bikini body you work so hard for Acadiana, enjoy the beach, and Keep fitness first!

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