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-We call this next one the Thumbs Down, Thumbs Up. For a full body full body work out, you're gonna use your chest, your back, and your core. She's gonna start in a modified push-up stance. The thumbs are touching, takes one hand to the back without losing stability. Good! Comes right back down,
-This move is called the Breast Stroke on Land. Okay. So, she starts Ana starts in a squat position with her hands right in front of her chest. She's gonna extend the arms overhead, bring them all the way out to the side, just like a classic breast stroke, and then back in to the chest. Good!
-Okay. This move is called the Starfish, and it starts with her feet together. Her legs come off the floor and her shoulders are off. And then as she twists side-to-side taking the weight with her across the body, she's getting the shoulder blade off the floor. So, not only is she lifted up, rectus
-This one's called the Mermaid. Ana starts on her back. She's gonna lift all the way up with her knees bent, pulls her chest through, then go side-to-side, switching her legs, kinda like a mermaid tail, all the way back. She extends, comes up, knees are bent, that's it. Pull the chest through, and
-This is called the Monkey Row. So, Ann starts with her hand on the stability ball. She's gonna bring the biceps in then extend out with the triceps, bring it back in with the dumbbell and full extension down. Good! See how her long, her spine is really long. Her core is engaged. She's not lifting
-Okay. The next one is called the Booty Swirl. A couple of alignment cues before you get started. You wanna make sure your core's engaged, belly button to spine. Hands are down right under the shoulders especially the thumb and forefinger side into the mat, and then the back of the neck long, so
-Our next move is called the Beach Ballet. So, Ana has her ball, her beach ball, in front of her. She's gonna bring the leg up and then bend the standing leg, and take it back behind. As she comes up, she scoops the belly, straightens the leg. Good. She's gonna take it back behind again. Every time
The Three-Legged Dog exercise tones your butt, quads, hamstrings, and calves.
This total-body toning routine shapes shoulders, fights arm jiggle, flattens abs, and sculpts your butt . Do 1-2 sets of each exercise 2-3 times a week along with cardio to get a bikini body fast. You'll need a set of 3- to 5-pound dumbbells.