Sunny news, bikini boot camper: You're about to really cinch it inâ??and get the best curves and cutsâ??for that teeny two-piece with this towel tone-up.
Sunny news, bikini boot camper: You're about to really cinch it in—and get the best curves and cuts—for that teeny two-piece with this towel tone-up.
[MUSIC] Okay. We're gonna do this **** blasting cardiopumping exercise called rocket squats. I want you to put your feet shoulderwidth apart. Sit down so that your **** is hinged backwards. Pull your abs in tight. Place your elbows right above your Your knees. Good. Keep your spinal cord long. And in your little rocket portal, and you're gonna blast off [SOUND]. And come down. I want you to point your toes and engage your quads [SOUND]. And land softly, roll down to the balls of your feet. [SOUND]. Good. We're gonna do three more together. One. Two. Three. Good. Come back down here so you're in control. This will get your heart rate up. It will get your **** nice and tight for the summer. I want you guys to do 25 of those. And this is a great exercise to do in between sets to elevate your heart rate.
The Fire Hydrant exercise works your back, abs, butt, outer thighs and quads.
[MUSIC] Okay, we have the lunge and twist. You're gonna step back into a 90 degree angle, take the towel, put tension in the towel, lean forward. Good. Keep your head down, tummy tight. Keep your legs in this bent position. Legs at a 90 degree angle. Hold it right here, and twist. Squeeze the abs to one side. Squeeze them to the other side. Go back to the center, and bring it down. Good. Lift up, lengthening the body, pull the abs in. Exhale right here. Long torso. Engage those obliques. Hold it right here, and bring it down. Make sure your heel is elevated in the back, knees are bent, and turn. Exhale, exhale, good, and center. I want you guys to do 20 of these and then repeat the same thing on the other side. Good.
[MUSIC] Okay, this is a great workout for all you girls out there who are not huge fans of push-ups. We have the Princess Push-Up. You're gonna grab your towel. It's nice if you have a nice smooth surface. Slide the towel out. Keep your hands about shoulder width apart. Bring your hips forward. Abs are tight. Come all the way down till your arms are at a 90 degree angle. Pull up. Good. Slide your hips back, and then drag the towel back, engaging your abs and triceps. Good. Let's try that again. Slide it out, push it out, Good. Shoulder width. Hands and hips forward. Drop down till your elbows are about 90 degrees. Hold it there. Press up. Good. Shift your hips back and then slide the towel back, engaging your abs and triceps. Let's do three more of those. Slide up. Good. Come down. And up and pull back, shhh. Slide out. Good. Abs in. Down and up and pull back. One more. Slide out and down and up and pull back. Awesome. Okay, so those are a great upper body workout. They also help you engage your abs. I want you guys to try and do 15 of those, but take your time. Do them nice and slow, so that you'll look really great in that beautiful halter bikini. [MUSIC]
The Plank Jack exercise works your shoulders, abs, butt, hamstrings and calves.
The Towel Biceps Curl exercise works your biceps, abs, hips, butt and quads.
[MUSIC] Hi. Okay, we're gonna take our trusty towel again and work our triceps. I want you to turn to the side, grab the towel with a lot of resistance in the towel. Come all the way down in a deep squat. Bring the towel down and touch the back of your he, heels. Your palms are facing down, your elbows are slightly bent. Pull up, pulling the towel apart, engaging the triceps. Good. Get them up as high as you can. And then bring them down. Good. You're gonna come all the way up. Exhale as you come up. Don't move from that squat position cuz you know we're working the whole body even though we're focusing that one part. And squeeze in, good, that's two, three more together, one, two, three. Hold it there, keep the tension on the towel, and after you've done about 20 reps, I want you to pause it out ten times like this. Ten, nine, eight, seven, six, five, four, three two one. Awesome job. I want you to bring the towel in front of you like this, drop the head down, roll it up, and your triceps are gonna be burning and you're gonna look super hot in your bikini.
Okay, this is an awesome standing ab workout. You're gonna bring your towel above your head, bend the knees, and engage the abs. Crunch forward, lift the leg up and touch your shoe laces. Just like that. I want you to breath out. [NOISE] Breathe out. [NOISE] Good, so you're working on your core. Kay, keep that leg extended, slightly bent. Toes pointed, breathing. Good, altering the legs, squeezing the abs, exhaling. Notice your whole body is working, your arms, your back, your abs, your legs. Exhale, gonna do a couple more with you guys. That's one. Two. Good, count each leg. Three. Four. One more. Five. Excellent job. I said a couple, that was five. I want you guys to do about 30 of these. So, that's 30 per leg. It's an awesome workout. It'll get your heart rate up. Get your abs nice and tight.