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Bikini Body Moves: Exercises to
Perfect Your Body

Itís almost summer season, which means beaches, bikiniís and bodies. . . Donít be left out this summer. Get your body in tip-top shape with these power bikini moves that target and tone the bits that matter most. Complete about three sets of each move with repetitions of 15-20 using lighter weights and follow with about 10-20 minutes of cardio activity, and youíll be bikini ready in no time at all.

Perfect Body

Buff up for your bikini with all the right moves.


Stiff legged deadlifts
These are great for toning those stubborn hamstrings (back of the thigh) and also target your glutes (buttocks) muscles. To perform this move, grab a suitable sized barbell and stand with your feet flat on the floor about hip width apart. Place the barbell in front of you, hands wrapped around the bar and palms facing towards your body.

Take a deep breath and while keeping your back straight, lower the barbell toward the floor until you feel the stretch in your hamstrings. Remember to keep your head straight and look ahead of you. Slowly exhale and return to the starting position.

Parking lot lunges
These target your quadriceps (front of thighs) as well as your glutes. To perform this move, stand with your feet together, about hip width apart and grasp a suitable sized dumbbell in each hand. Remember that you will need a long stretch of space as you will be walking across the room or gym.

Place the dumbbells on either side and turn your palms inwards so that they are facing the sides of your thighs. As you breathe in, slowly step your right foot forward, lowering your right knee and keeping your back straight; your left knee will lower automatically. Remember not to let your right knee go over your right toes. Slowly breathe out and straighten your right leg, bringing you left leg next to it and repeat on the left side.

Triceps Kickbacks
These are great for toning up those "flabby arms". Stand with your feet together, about hip width apart and grasp a dumbbell in each hand, palms facing inwards and arms bent and firmly at your sides (so that they are next to your chest or ribcage). Remember to keep your upper arm aligned with your body. Slowly lower your torso so that your body bends forward, keeping your knees slightly bent and feet planted firmly on the floor. As you inhale, extend your elbows backwards, so that your forearms straighten out behind you until you feel the stretch in your triceps. Squeeze the muscle and return to the starting position. Remember not to move your upper arm throughout this move.

Bicep Curls
Stand with your feet hip width apart and grasp a dumbbell in each hand, palms facing inwards and at your sides. Inhale and slowly curl your right arm upwards towards your chest. Squeeze your bicep, return to the starting position and execute the move with your left arm.

Crunches
Build beautiful abs with floor crunches. Lie flat on a mat with your knees bent and feet and buttocks flat on the floor; hands behind your head and elbows pointed outwards and parallel to the floor. As you breathe in, slowly lift your upper back off the floor using your abdominal muscles without lifting your lower back off the floor. Hold for a count of one, return to the starting position and repeat. Remember to keep your elbows pointed outwards throughout the move and donít use them to lift your head off the floor.

Author: Dimi Ingle.
Copyright 2009: Remedium. This article may not be copied, in whole or in part, without the written consent of Remedium.

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