Bridge finish

Bikini fit workout

Summer is just around the corner and the thought of revealing those wobbly bits can be very daunting for most women. But fear not! If you want to look good on the beach then follow the following exercises for 8 weeks, 4 times a week.

The workout is designed to help with losing weight and getting fit. It will help build lean muscle meaning you will look more toned, and it will increase your metabolism so you will burn more calories. Targeted areas are legs/bum, tummy, arms, shoulders and ‘bingo wings’.

I’ve also designed it so you don’t need any equipment – perfect for busy mums on the go who don’t have time to get to the gym.

Perform 1 set of each exercise one after the other, with brief rests between exercises. This will ensure you burn more calories (and it will be over sooner). Repeat the entire workout 3 times.

Warm up: 5 -10 min brisk walk (or marching/jogging on the spot if you can’t leave the house)

Lunges start

Lunges start

Lunges finish

Lunges finish

1. LUNGES

One of my favourite exercises is the lunge and I use it regularly in my own training and with my clients. It’s one of the best exercises used to strengthen and tone the legs and bum and it can be varied according to your fitness levels.

To perform the lunge stand with your right foot forward and left foot back about 3 feet apart. Then bend you knees to lower the body towards the floor. Keep the front knee behind the toes and be sure to lower straight down rather than forward, keeping your body upright and abs tight. Push through the front heel and back to starting position.

The lunge can be performed without weights but if you want to add difficulty then you can use dumbbells (held in each hand).

Do 10 each leg

Press up start

Press up start

Press up finish

Press up finish

2. PRESS UP

Another of my favourite exercises is the press up. The press up is a great way to tone up your arms, shoulders and bingo wings. It also strengthens your chest muscles and even your core muscles – a great all rounder and again there are many variations depending on your fitness levels.

Get on the floor on your knees with your hands slightly wider than your shoulders. Keep your body in a straight line without sagging or arching your back. Before you begin contract your abs and tighten your core by pulling your belly button toward your spine and keep a tight core throughout the entire push up. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle. Exhale as you begin pushing back up to the start position

Repeat 12 times

Tricep dips start

Tricep dips start

Tricep dip finish

Tricep dip finish

3. TRICEP DIPS

The perfect bingo wing blaster that strengthens and tones shoulders as well as triceps.

Sit on a step or chair with your knees slightly bent and your back as close as you can to the step/chair. Hold the edge of the step/chair with your hands slightly more than hip-width apart and your fingers facing forward. Contract your abs and inhale as you perform a dip by bending your elbowsand lowering your bum to the floor, exhale as you then straighten your arms by pushing your bodyweight back to the start position.

Repeat 12 times

Mountain climbers start

Mountain climbers start

Mountain climbers finish

Mountain climbers finish

4. MOUNTAIN CLIMBERS

Mountain climbers are a tough exercise that challenges the core, legs, arms, shoulders and triceps. You will be using a lot of muscles so it will get your heart rate up too meaning you are burning many calories as well as strengthening.

The move can be modified for people with low fitness or mobility, or made more challenging for people with a lot of strength and a high level of fitness.

Get into a press up position with your arms straight, core tight, and body forming a straight line from head to toe. Lift your right foot off the floor, raise your knee toward your chest and touch the floor with your right foot, then return to start. Repeat on the left side. That’s one rep. Continue alternating 12 times

Bridge start

Bridge start

Bridge finish

Bridge finish

5. BRIDGE

The bridge exercise is a great way to isolate and strengthen the gluteus (butt) muscles and hamstrings (back of the upper leg). It is also a great core strengthening exercise that strengthens both the abdominal muscles as well as the lower back muscles.

Lay on your back with your hands in the air, your knees bent and feet flat on the floor, making sure your feet are under your knees.

Tighten your abdominal and buttock muscles and raise your hips up to create a straight line from your knees to shoulders. Repeat 12 times

If you find the basic Bridge too easy, you may want to move up to one leg.


Julie Bell is our in-house personal trainer. If you wish to contact Julie for a tip, or to book a session, just fill in the form below:

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5 thoughts on “Bikini fit workout

  1. Just wanted to say thank you for providing these fantastic excercises!
    I have just come out of hospital after an operation and am desperate to get back into excercising, but not allowed to leave the house. So these have been perfect starters to keep me moving and feeling like I am doing something!

    1. I’m glad you are enjoying the exercises. If you need any other help then don’t hesitate to ask. I hope you are recovering from your operation.

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