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Get Ready For Summer Fitness
 Here's a
workout to firm your Bikini-bashful body zones. You can do all the
exercises or just the ones that target your personal trouble zones. Either
way, do them every other day to see results in three weeks. (If you need to
lose
weight, also do 30-45 minutes of
aerobic
exercise three to five times a week
,supplemented with a
balanced diet).
Problem: Thighs that Rub Together
Solution:
Wide Plies
If your
thighs rub together when you
walk, here's the solution-a pile that
tightens inner thigh muscles. Check out the instructions :
-
Stand with your feet slightly wider than shoulder-width. They should both face
out to the side, not straight ahead.
-
Now, pile down until your knees are bent at 45-degree angles, keeping your back
straight at all times. (You can place your hands on your knees for support.)
-
Hold pile for five seconds, squeezing your thighs tight, then raise yourself
back up to starting position. Repeat 30 times.
Problem: Saddle Bags
Solution: Giant
Walking Lunges
This exercise firms up those bulges on the sides of upper thighs right below
your butt. To do:
-
From a standing position with feet placed shoulder-width apart, take a giant
lunge forward with your right foot, bending your left knee until it almost but
not quite touches the ground.
-
Push off with your left foot, bringing that foot forward into another giant
lunge, this time bending your right knee until it almost but not quite touches
the ground.
-
Keep repeating for a total of 20 steps
Problem: Saggy Butt
Solution: Butt Lifts
 Here's the exercise to help you ditch the droopy butt . To do:
-
Lie on the ground with your knees bent at a 90-degree angle, legs spread
slightly wider than hip-width apart.
-
Raise your hips and torso off the ground, keeping your elbows glued to the floor
and placing your hands on your hips for support. This is your basic position.
-
From basic position, squeeze you butt muscles as hard as you can for five
seconds-you should feel both butt muscles burn. Release contraction (maintain
basic position), then squeeze again for five seconds. Repeat 40 times.
Problem: Hip Overhang
Solution: 90-Degree Side Leg-Lifts
Say good bye to jiggling
hips that bulge out of your bikini bottom with this
exercise. To perform :
-
Lie on your left side, supporting your upper body with your left elbow. Keep
your left leg extended in a straight line with your torso; now bring you right
leg in front of your body so it forms a 90-degree angle with your hips, raising
it six inches off the ground. Your toes should be pointed slightly toward the
ground, which helps target the hip area.
-
From here, lower your foot three inches- it should never sneak a rest on the
ground-then raise it back up until it's six inches off the floor. Repeat 30
times, then turn over and switch legs.
Problem: Belly Rolls
Solution: Leg Scissors
By working all the major muscles in your abdominal girdle (oblique, upper and
lower abs), this exercise will finally help you have a
flat stomach without
holding your breath. To do:
-
Lie on your back with feet shoulder-width apart and place your hands under your
lower back for support. Raise legs three inches off the ground.
-
Widen legs out to the sides as far as possible, then bring them back to the
centre.
-
Repeat 20 times without letting your feet touch the ground. The first few times
you do this, you may need to take a 30-second rest after each five scissors.
Problem: Breast Overflow
Solution: Wide Push-Ups
 A push-up with arms stretched wide strengthens your pectoral muscles so they
will no longer hang out of the side of your bikini top. To do:
-
Get into push-up position but place your hands out wide.... about one foot
beyond each of your shoulders.
-
Lower yourself until you chin almost touches the ground, then use your arms to
push yourself back up, keeping your back straight and abs tight.
-
Start out doing 10 repetitions and work up to 20 (you can do some of these on
your knees).
Dated 20 March 2013
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