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Get a Bikini Body in 4 Weeks

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8. Bent-Knee Roll-Down

Fitness Focus: Abs, Back, Shoulders

  • Sit with knees bent and arms parallel to ground in front of chest, holding dumbbells (optional) with palms facing each other.
  • Lean back to engage abs; bend both knees 90 degrees and lift legs until shins are parallel with the ground.
  • Balancing on your tailbone, hold for 5 seconds.
  • Keeping arms and shins parallel to the ground, slowly roll lower back down 4 inches and hold for 5 seconds.
  • Using core strength, roll up to starting position. Repeat 10 times without touching feet to the ground or rolling all the way down.

Next:  9. Double-Leg Kick

 

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bmason3025989 wrote:

I've been through various weight loss options. Be sure to check out vitamin herbs and supplements that can speed up the muscle building process. They can be found at this website I've found. http://www.fitnessdvd.info

2/24/2014 08:32:46 PM Report Abuse
supa_yeller_gal wrote:

Are exercises 1-9 supposed to be workouts we do everyday??

10/28/2013 06:37:10 AM Report Abuse
debbigoforth wrote:

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10/13/2013 01:10:13 AM Report Abuse
Ivandkatie1 wrote:

This is great! Smooth, easy to do at home, and challenges a variety of different muscles. I'll be doing this all spring.

4/9/2013 04:38:42 PM Report Abuse
vegas_girl94 wrote:

Is this workout actually working for everyone? I'm trying to find a good workout so I can be "bikini ready" for my bahamas vacation this august and currently I have no muscles and am about 30 pounds overweight.

2/26/2013 11:44:22 PM Report Abuse

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