Living in a city like Dubai means that you have to look fabulous all year around. With the weather always being toasty for the majority of the year, It’s always bikini season. Here are some tried and tested exercises that will help you tone up and feel more confident in your favourite swimsuit or bikini!
For Toned Legs
- Keep your upper body straight, with your shoulders back and relaxed and chin up.
- Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
- Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.
Standing Side Crunch
- Stand on left leg, left arm extended out to side at shoulder height, right foot lifted a few inches off floor to the side.
- Place right hand behind head, elbow bent out to side at shoulder level, then lift right knee toward right elbow.
- Do reps; switch sides and repeat.
For Toned Arms
- Lie face up with feet on floor, knees bent, a 5-lb dumbbell in each hand.
- Keep them a few inches off floor. Keeping arms straight, raise left arm over chest while right arm stays over head. Lower to start and repeat.
- Do reps with left arm, then switch sides.
- From plank position, press your right hand into a mat and turn your body so your weight is on the outer edge of your right foot; stack your left foot on top.
- Imagine you have a big beach ball under your right side; press your torso up and away from the ball, extending your left arm with fingers pointed toward the sky. Tighten your lower-ab muscles and brace your entire core.
- Hold for 60 seconds, then return to plank position and repeat on the left side; that’s 1 rep.
For A Flat Tummy
- Lie on your back on the floor. Bend your knees. Your feet can be flat on the floor, or you can keep them suspended in the air during your crunches for a little extra crunch.
- Cross your arms in front of your chest. You can also place your hands behind your neck or head, but many people tend to pull their head or neck up during the exercise, which can place extra strain on the spine. Your head and neck should be resting on your hands.
- Lift your shoulders towards the ceiling using your abdominal muscles and pause at the peak.It is very important not to lift your entire back off the floor, as this can cause back strain.
- When your shoulders are off the ground, pause and hold that position for a full second (or more).Ease back down slowly as you inhale.
- Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into plank position (the “up” part of a push-up); engage your ab muscles.
- Your body should be long and straight; don’t let your hips sag or lift your butt too high. Press your hands firmly into the mat, and press strongly back through your heels.
- Hold for 1–2 minutes (or as long as you can), then drop back to all fours.
For A Bootylicious Butt
- Start with your feet shoulder-width apart and 8- to 10-pound dumbbells by your thighs.
- Squat down as if you were going to sit in a chair, keeping your weight over your heels.
- Squeeze your glutes as you return to the start position.
- Stand with your feet together and your hands onyour hips.
- Then lunge forward with your right leg.
- Jump up, switch legs in midair, and land with your left leg in a forward lunge.
- Neha Prasad