Archive for the ‘Workouts and Fitness’ Category

Bikini Abs

Monday, November 8th, 2010

OK, nowhere does it say you should have washboard abs, but if you want to tone up your midsection to jazz up your physique, here are some basic abs workouts to try.

Exercise Ball Crunch

If you don’t already have one of these wonderfully fun and versatile exercise balls, you’;re going to have to get one and see what you’ve been missing. Since you have to work to keep the ball stable, you engage more of your core while using it. Plus it makes for a great chair.

Lie down with the ball under your lower back. Plant your feet about hip width apart and either cross your arms over your chest or behind your head. Keeping the ball stable, contract and curl your torso up while moving your ribcage down. Slowly lower back down to complete one rep.
Vertical Leg Crunch

Another effective ab workout is a crunch involving the legs. This move helps to target both your abs and your obliques.

Lie down with your legs extended vertically and bent at the knees. With your hands under your head or across your chest, contract your abs as you roll your shoulder blades up off the floor, then slowly lower back down.

Tone the Tush

Monday, October 18th, 2010

Want a shapelier looking bikini butt? In addition to doing some regular cardio, here are some tried and true tush toning exercises.

The Lunge

The most common mistake made with doing the lunge is using the wrong muscles. If your form isn’t correct, you’ll end up working out your legs instead of your butt. The trick is, after you lunge forward with your leg, to lower your body straight down. Your weight should be on the heel of your lunging foot and your knee should not be past your ankle.


I don’t know anyone who likes squats, but they definitely work. Throw in a few reps during commercial breaks, while you’re nuking something in the microwave, on hold on the phone or whenever you have a few minutes to yourself. You’ll notice a difference.

With feet hip-width apart, bend at the knees to slowly lower your butt down as if to sit in a chair.  Knees should be behind the toes and your upper body should be upright. If you feel off balance, extend your arms in front of you. After you lower into the squat, press with your heels to stand back up. If you want to add more intensity, add weights. You can hold them at your sides or up at your shoulders.

Un-jiggle those arms!

Monday, October 4th, 2010

Arms. They jiggle. It happens. If you want to firm them up a bit more and look more svelte in your bikini, here are some exercises that'll tone you up.

Bicep curls

It’s not a big surprise that the basic curl is on here: this move works! You'll need weights so start with something in the 3-5lb range. Standing with feet shoulder-width apart and wrists facing outwards, slowly curl your arm upwards letting your bicep do the work. Your elbow should remain by your side and there should be no swinging. Swinging creates momentum that cheats your arm out of a good workout. Slowly lower your arm back down and do the same move with the other arm. You can curl with both arms are the same time if you like. Do about 8-12 reps and complete 2-3 sets.

Tricep kickbacks

To do a tricep kickback, start with the weight in your right hand. If you have a flat bench, place your right knee and left hand on the bench and keep your back flat. With your elbow tucked into your side and arm at a 90 degree angle with palm facing inward, raise the dumbbell straight back until your arm is almost straight. Lower your arm slowly back to the start position to complete one rep. The work should be done in the elbow and the shoulder shouldn't be moving. Do 8-12 reps and 2-3 sets, then switch sides.

Lateral Raise

To start, stand with feet shoulder-width apart. Bend slightly at the knees and keep your abs engaged. Weights should be in both hands with palms facing each other. With elbows slightly bent, raise your arms straight out to the sides and up to shoulder height. Hold then slowly lower back down to the start position. Repeat for 12 reps.