Get a Bikini Body in 4 Weeks: The Workout Plan

By Mary Christ Anderson

An ab-cinching, all-over toning routine that makes inches disappear. Combine this fat-melting workout with our flat-belly diet plan and watch yourself shrink a size (or two!) in only four weeks.

How It Works

In this super-sculpting workout, you'll get more firming in your bare feet than from a row of weight machines, thanks to the mix of movements from mini pulses to full-range squat-to-standing exercises. "Results happen much faster when you continually surprise your muscles, challenging them to recruit more fibers," says Fred DeVito, cofounder of Exhale Spas, who adapted this workout exclusively for FITNESS. Plus, each move works your abs double-time, making you constantly engage your core for stability. (No wonder our testers lost one to three inches from their waistlines!)

Part 1: Our Best-Ever Swimsuit Shapers
Do the toning exercises shown on the following slides three times a week. What you'll need: A volleyball (or soccer ball, basketball, or kickball).

See a video of these moves!

Part 2: Blast Big Calories with 4 Cardio Workouts
Get going three times a week (either running, walking, or on the elliptical) using one of the interval cardio workouts found on the last few slides.

Get the Complete Plan!
Sign up for the full Bikini Body plan and get weekly meal plans, flat-belly recipes, workout playlists, and more! You can even invite your friends to do the plan with you!

Next: Single Leg Pulse

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