HOT BIKINI BODY

Say ‘Yes’ to Bikini

 Confidently wearing bikini during your holiday? Bring it! Before that, let’s train your body first. 

 Exciting holiday is in front of you. You want to put on your bikini, but feel that your body is not ready. Your abs isn’t flat yet, thighs and buttocks are still flabby, chest also still looks skinny.

If you really want to show your body this holiday, you need to train your body. Abs, thigh, buttocks, and chest are body parts you need to shape, in order to make your body looks sexy in flashy bikini. You want that, don’t you?

 Difficulty level:

*beginner,

**intermediate

Preparation

• Use a bench with 20 cm height.
• Prepare a couple of 2 kg dumbels.
• Warm up before exercise and cool down after exercise for 5-10 minutes. After warming up and cooling down, don’t forget stretching.
• Exercise twice a week and have a 1-2 day break in between exercise, to give time to muscle recovery.

 

1.      Fosse firmer*

Target: shoulder, upper arm, abs, side abs

Stand with right leg crossed in front of left leg, right hand on right waist, left hand hold a dumbel and lift it straight up, palms facing up. Lean your body to the right and push your waist to the left. Switch side. Do it 12 times for each side.

2.      Step up*

Target: hip, thighs, buttocks

Stand on the right side of the bench. Then, lift and cross right leg onto the bench. Both hands hold the dumbels. Inhale, then lift your body by then rest on the right leg wile exhaling. At the same time, lift left leg to the side. Back to starting position. Do 12 times for each side.

 

3.      Saddlebag buster*

Target: outer thigh, shoulder, back, abs, buttock

Stand with legs opened as wide as your hips, right hand hold a dumbel, left hand on your waist. Then, move your body to the left, point dumbel to left ankle, right leg remain straight. Then, straighten up your body, move it to the right while resting it on your right leg, straighten your left leg, bend your right elbow. Move the hand that holds a dumbel to your armit. Switch to the other side. Do it 12 times for each position.

4.      Lunge and shoulder press*

Target: buttocks, shoulder

Stand up, move your right leg to the front until thigh and leg form 90 degrees angle, resting on toes. Left hand on your waist. Right hand holding a dumbel, lift up your lower arm until it forms lower arms 90 degrees angle with your lower arm. Then, push dumbel up until your arm is straight. Do the same thing with the other side. Repeat 12 times for each side.

 

5.      Scissors crunch*

Target: inner thigh, abs

Lie down, both arms straight beside your body. Lift up both legs, straightens it until it forms a 45-90 degree angle with the floor, then cross it. Lift lower back, neck, and head. Then, move your legs like scissoring. Repeat 12 times. 

6.      Flye girl**

Target: chest, abs, buttocks, thighs

Lie down on your back, arms and legs pointing to the ceiling with dumbel on each hand. Lower your left leg and right arm at the same time, but don’t touch the floor. Back to starting position. Switch with other leg and arm. Repeat 12 times.

 

7.      Dolphin downsizer*

Target: shoulder, back, abs, buttocks, and inner thighs

Crawl (elbows and knees form a 90 degrees angle), then lift and straighten your right leg. Hold until the count of five. Put down right leg, back to starting position. Switch with left leg. Do it 8 times.  

8.      Lying side trunk**

Target: abs, side abs, chest, upper back, hips

Lie down on your left side, right hand hold the the back of your head, left arm straight to the side, align to the shoulder. Lift  your leg and body while exhaling. Hold for the count of one. Then, lower your leg and body to the starting position while inhaling. Switch side. Do it 12 times for each side.        

 

9.      Tripod push up*

Target: chest, shoulders, back upper arms

Crawl, arms opened wider than your shoulders. Do push up movement. When pulling your body upward, lift and straighten your left arm to the front. Then, lower your left arm. Repeat push up by lifting your right arm. Do it 12 times for each side. 

10.    Jump squat*

Target: thighs, heart

Stand straight, then jump to the front approximately 30 cm. When your legs fall on the floor, position your body like you’re sitting down (thighs and knees form 90º angle) with your body leaning to the front. Both arms straight and aligned to the front with pams fasing each other. Back to starting position, stand straight. Repeat the movement as much as 6 times.

 

Warning :

• Complete this strength exercise with cardio exercise for 45-60 minutes.
• To maximize exercise result, do healthy eating habit. Consume protein 20% more than carbohydrat.

    

Wahyu Hidayat

Model: Hilyani

Fashion: Lasona

Visual director: Margie Aziz

Photo: Dennie Ramon

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