A bikini pro-workout for an enviable beach booty


All women want to be attractive, so all of them become sad when they notice that they hardly put on their favorite dress. The desire to be slim makes ladies try debilitating workouts, but not everyone can do this. Every woman dreams of being the queen of the beach and wants to look in her bikini so that all the rest people look at her and quietly envy. However, you can not proudly show your body in a bikini, without exercising. Today, we offer you to try this bikini pro-workout for an enviable beach booty:

Single leg cable kick back. Stand straight and kick your legs back one by one. Do 4 sets of 12 repetitions.

Bodyweight hip trust. Lie on the floor, bend your knees and raise your hips. Do 4 sets of 12 repetitions.

Squat. Take a barbell and perform squats. Do 4 sets of 7 repetitions.

Bodyweight jump squat. Perform a squat and then jump up. Do 4 sets of 7 repetitions.

Straight-legged deadlift. Take a barbell in your hands, then lower the barbell to the floor. Do 4 sets of 12 repetitions.

Dumbbell walking lunge. Take dumbbells in your hands and perform walking lunges. Do 3 sets of 15 repetitions per each leg.

Exercise- ball leg curl. Lie on the floor ad place your feet on the Swiss ball. Bend your knees to the chest. Do 5 sets of 20 repetitions.

Seated leg curl. Take a light weight and do leg curls with a 20-second pause between sets. Do 7 sets of 12 repetitions.

#1. Plank leg Raises

Plank Leg Lifts | Illustrated Exercise Guide

1. Get into a plank position, with your hands under your shoulders, your feet a little wider than hip-width apart, and hold a dumbbell in each hand.
2. Pull the right dumbbell toward your waistline, squeeze the shoulder blades and then repeat on the left side.
3. Lift your right leg as high as you can without arching your back, hold for one second and then repeat with the left leg.
4. Repeat steps 2 and 3 until the set is complete

#2. Glute Bridges

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Lay on a mat with your arms flat by your sides, your knees bent, and your feet flat on top of the round side of a Bosu ball.

Push your feet into the Bosu ball and lift your glutes off the ground until your body reaches a fully-bridged position.

Hold this top position for the designated tempo, try to tense your glutes during this time.

Lower your body back down to the starting position to complete the rep.

 

#4. Bodyweight jump squat

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Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.

Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.

Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern

#5. Straight-legged deadlift

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Grasp a barbell using a shoulder-width pronated (overhand) grip or a mixed grip.

Keeping your back straight, head up, and hips low, lift the barbell into a standing position.

Flex your knees a little.

#6. Dumbbell walking lunge

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Holding a pair of dumbbells at your sides, stand tall with your chest up and abdominals contracted. Begin the movement by stepping forward with the left foot.

Drop the back right knee towards the floor and keep the left knee bent. Drive yourself up and take a step forward with your right foot.

The left knee will go towards the floor and you’ll bend the right knee. Continue this back and forth pattern. Be sure to keep the abdominals braced during the entire movement.

#7. Exercise- ball leg curl

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Lie with your back flat on an exercise mat and your feet resting on top of a Swiss ball.

Use your feet to roll the ball away from you until your legs are fully extended and your ankles are on top of the ball. This is the start position.

Keep your shoulders flat on the ground and press down with your feet to raise your hips off the floor.

Bend your knees, so that the ball is pulled towards you and continue as far as is comfortable. Hold for a count of one.

Return to the starting position by extending your legs until they are straight.

Repeat.

#8. Seated leg curl

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Adjust the seated leg curl machine to position the footpad just above your heels.

Sit upright and engage your abs as you position your legs in front of you.

Begin to curly your legs back slowly towards you and flex your calf muscles as you do so.

Return to the starting position by extending the legs in front of you again.

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