With swimsuit season just around the corner, now is the time to amp up your workout routine. Instead of spending more time on a treadmill, try using one of these routines, which are designed to give you a full-body workout, ensuring your abs, arms, legs and glutes will look great when you hit the beach. Put in the work now, and spend your summer soaking up the sun and relaxing in your cute bikini.
1. Try this routine, which uses targeted exercises to make sure no body part goes ignored. Try to use these moves (you can pick and choose from each category) in your workout three to four times a week, per Marie Claire.
Abs: To do a weighted sit-up, do a normal sit-up while holding a five-pound weight in each hand, reaching your arms straight past your knees. If you’re stronger, keep the weights closer to your body, resting on your chest or held up near your forehead. To incorporate spiderman contractions into your routine, begin in a push-up position with your arms shoulder-width apart. Keeping your core tight and maintaining your form, bring your right leg up to your right hand, creating a lunge position. Quickly and carefully move your right leg back to the plank position, keeping your body in a straight line. Now, repeat with the left foot. Finally, you can also do standing knee raises. To start, stand with your stomach scooped in and your elbows behind your head. Bring your right knee up while twisting your body, and bring your opposite elbow to your knee.
Biceps: To do a bicep half sit-up, start by doing a basic sit-up with a set of weights. At the top of your sit-up, keep your core engaged and do a bicep curl – really focusing on squeezing your arms when you curl in. Or, if you’re hoping to keep it simple, opt for some push-ups. Do as many as you can while still maintaing perfect form. If you can, aim for five to ten reps.
Thighs: To do a side leg raise, stand with both of your feet together and place your hands on your hips. Keeping your standing leg straight, raise your right leg out to the side, keeping it straight and your core engaged. Repeat 10 to fifteen times before switching to the other side. For an inner-thigh front leg raise, stand with your feet shoulder-width apart with your arms by your sides. Starting with the right leg, lift your leg to waist height using your inner thigh muscles. Lift your arms backwards as you raise your leg to work your triceps. Repeat fifteen to twenty times on each side.
Glutes: Try a back leg raise, which will have you start on your hands and knees, lifting one leg up parallel to the floor with your knee bent and your foot flexed. Lift the foot toward the sky, squeezing your glutes tightly with every lift. Repeat fifteen to twenty times on each side. To do a squat glute-lift, start in a squat with your hands on your hips. Starting with the right leg lifting, straighten your left leg and lift the right leg directly behind you, going up into a leg raise. Make sure your core is tight and you squeeze your glutes while your leg lifts. Repeat fifteen to twenty times on each side.
2. Yahoo writes that when it comes to swimsuit season, your glutes and stomach should be your top priorities. By adding this simple move in right after your warm up, you’ll be on the fast-track to a bikini-ready body. Try to do this two to three times a week.
Bridge Marching: Start by lying on your back with your knees bent and your feet flat on the floor. Lift your hips off the floor so your body forms a straight line from your shoulders to your knees, keeping your hips parallel to the ground. Maintaining that straight line, lift your right knee upward, so your foot comes up off the ground. Then, return it to the starting position and lift your left knee the same way. Continue alternating (it should look like you’re marching in place), keeping your butt muscles contracted the entire time for a total of 10 on each leg, writes Yahoo.
3. This Fitness routine focuses on burning maximum calories, while simultaneously toning your abs, butt and thighs. The best part? The sessions are only 15 minutes long. If you’re a beginner, use five- to eight-pound dumbbells. If you’re intermediate or advanced, aim for eight- to 15-pound dumbbells instead. Mix and match these circuits for the best results.
Circuit 1: Shape up your glutes
Straddle Squat: Hold a dumbbell in each hand and stand straddling a step that is positioned vertically (use two risers underneath each end) with your toes and knees pointed forward. Now, bend your knees 90 degrees, squatting down, and keep your chest lifted. Place your weights on the ground outside your feet. Return to the standing position, then squat down again to grab the weights. Stand up and repeat for one minute.
Cardio burst (only do this if you’re at an intermediate or advanced level): Run as hard and as fast as you can in place for one minute, raising your knees to hip height.
Weighted Bridge: Lie on a bench with your heels on the ground about hip-width apart. Hold one dumbbell in each hand with your arms extended, and thumbs pointed in toward the middle of your chest. Keep the weights parallel to your chest and lift your hips into a high bridge, tightening your glutes. Hold this position for one minute and alternate slow-motion punches over your chest.
Cardio burst: Run in place for two minutes.
Sit Squat: Begin by standing with your feet hip-width apart, facing away from the end of the step, and extend your arms in front of you to chest height. Shift your body weight back into your heels and find your balance. Squat low until you’re sitting on top of the step or hovering just above, and squeeze your glutes hard to stand back up. Repeat for one minute.
Circuit 2: Define your abs
Toe Taps: Start by lying on your back with your arms at your sides. Bend both knees 90 degrees over your abs, with your feet lifted. Slowly lower one bent leg at a time to tap your toes to the ground, then lift your leg back to start. Alternate your legs in slow motion for one minute.
Cardio burst: Mountain climbers: Get into a full push-up position, hips low and abs tight. Bring your right leg toward your chest, tapping your foot on the ground, switch legs quickly and repeat for one minute.
Abdominal Hold: Sit tall at the edge of the step with your knees bent and toes touching the ground in front of you. Your hands should be on the step, outside your hips with fingers pointing forward. Tighten your abs and bring your toes two to four inches off the ground. Lift your butt off the step. Hold for as long as you can, aiming for five to 10 seconds. Lower and repeat.
Cardio Burst: Mountain climbers for two minutes.
Half Boat: Sit tall on the ground with your knees bent at 90 degrees, arms extended at chest level with your palms down. Lean back slightly, engaging your abs, then lift both knees to chest level while continuing to reach forward with your arms. Hold here, breathing deeply for 10 to 20 seconds – make sure you’re contracting your abs. Lower your feet to the ground for one or two counts and repeat. Do four or five more reps over the course of one minute.
Circuit 3: Target your thighs
Deep Side Lunge: Begin with your feet parallel and hip-width apart, holding one dumbbell horizontally between both of your hands at chest height, keeping your elbows bent. Take a slow but giant step, at least two feet, out to the right side. Keep both of your feet on the same line. Bend your right knee 90 degrees, keeping your knee aligned over your second toe. Place the dumbbell on the ground by your right foot and hold for two counts. Step back to start. Repeat the side lunge to the right, this time picking up the dumbbell. Continue deep side lunges for one minute, lowering the weight and picking it up; switch sides and repeat.
Cardio burst: Fitness suggests trying the plyo step lunge: Stand on a bench with your arms at your sides. Touch your right toes to the ground behind you, bringing your arms overhead. Bring your right foot up and lower your arms, then quickly switch sides, hopping your left foot down while raising your arms. Continue switching sides for one minute.
One-Legged Deadlift: Stand with your feet hip-width apart and hold the dumbbells with your palms facing up in front of your thighs. Find your balance and bend your right knee behind you. Lean forward, lowering your torso parallel to the ground while lifting your right leg behind you. Keep your left knee slightly bent, thigh contracted and your back straight, bringing weights toward the ground. Return to standing and repeat for one minute, switch sides and repeat. Cardio burst: Do the plyo step lunge for two minutes.
Balancing Hamstring/Biceps Curl: Begin with your feet hip-width apart and parallel, holding weights at your sides with your palms up. Curl the weights toward your shoulders while lifting your left heel toward your butt. Hold for two counts, squeezing your heel toward your glutes, then lower your foot toward the ground without touching. At the same time, lower your arms to start. Repeat for one minute, and switch sides.
Cardio Burst: Go for the plyo step lunge again – aim for one minute. Congrats – you’re done!