Doing a few quick exercises before hitting the beach are key in order to get your blood flowing, metabolism working, and bikini body looking tight — even minutes before you step out onto the sand. New York-based certified personal trainer and a NPC nationally qualified bikini competitor Juli Liporace (opens in new tab) broke down some of her go-to steps for us to look toned, in literally minutes.
Reverse Crunches (For abs)
Lie flat on your back, then bend your knees and move your legs towards your torso, pointing your toes to the ceiling as you roll your pelvis backwards and raise your hips off the floor. At the end of this movement, your knees should be touching your chest. Hold for a second and then move your legs (opens in new tab) back to the starting position while exhaling. Try doing this 15 to 20 times.
Sumo-Squats (For legs, butt, and thighs)
Place your feet wide with your toes pointed out, like a ballerina. Then, keep your back straight while bending your knees as if you are sitting on a chair, low enough so your quadriceps and hamstrings are parallel to the floor. Go back in the upward motion and repeat for 20 repetitions.
Tricep Pushups (For arms, chest, and shoulders)
Go into a push-up position with your hands on the floor parallel to your shoulders and keep your elbows in. You can do this one on your toes or on your knees, but keep your hips down and your back flat. Now bend your arms, bringing your chest close to the ground (opens in new tab) and then extend up, back to the starting position. Repeat 12 to 15 times.
Pop Squats (For legs, butt, and calves)
Start by standing up, then crouch down into a squat position with your knees at 90 degrees and your feet apart. Press down through your heels and hips. Then, back in the standing position, jump your feet together and apart, before getting back into the square position and continuing the motion. Do so about 15 times.
Leg Raises (For lower abs)
Lay on your back with your palms facing the floor — or you can place them underneath your lower back to support yourself. Extend your legs straight (opens in new tab) on the ground, then raise them together to a 90 degree angle. Slowly bring them down about 6 inches off the ground. Repeat this for about 30 to 25 seconds without letting your feet touch the ground.
Walking Lunges (For legs and butt)
Take a big step forward with one leg, bending both your knees. When you bend, make sure your front knee ism't going over your toes so that your back knee is close to touching the floor. You legs should be at a 90 degree angle, and continue to alternate each leg with each step you take. Try doing 20 reps.
These moves can also be a part of your daily workout for long-lasting results — just do four sets of each.
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Photo Credit: Getty Images
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