Get Bikini Ready Abs and Glutes

You are ready to get out on the beach, well, almost. Your abs need to be pulled in a little tighter and your bottom could use a little shape.

The following exercises, recommended by certified personal trainer Kelly Kline of American Body Works, will have you bikini body ready to hit the beach in just a few weeks.

Medicine Ball Crunches/Oblique Rotation

• Start on your back, knees bent with feet flat on the floor.
• Keep your lower back flat against the floor.
• Hold medicine ball with both hands over your head. (Approximately 6 pound ball to start with).
• Bring ball all the way up contracting as you crunch, keeping the ball at chest level.
• Upon 4^th rep, about a 45 degree angle, twist from your torso to your right side and touch the ball on the floor and then to the left side.
• Repeat 4 times. Rest for 30 sec. and repeat 3-5 reps.

Flutter Kicks

• Lye flat on your back, palms flat on the floor by your side.
• Lift your heels about 5 inches from the floor, knees slightly bent.
• Kick legs up and down as if you were swimming. Focus on keeping abs contracted.
• Repeat 3-5 sets of 10 reps.

Sumo Squats

• Starting position should be feet wider that shoulder width apart with toes pointed out.
• Holding one dumbbell with both hands, chest out and head up.
• Squat down until dumbbell almost touches the floor, pause ( keep your knees directly above your feet), then back to starting position.
• Repeat 3-5 sets of 15 reps.

Bridges

• Start lying on your back, feet flat on the floor about hip width apart and knees bent.
• Palms down flat on the floor by your side.
• Lift hips up squeezing your glutes keeping your back straight.
• Then back down about 5 inches from the floor.
• Repeat 3-5 sets of 15 reps.

Work these ab and glute exercises into your workout routine 3 to 5 times a week for optimal results. Work out hard and push your body into shape in time to hit the beach.

Sources:

Kelly Kline, certified personal trainer with American Body Works, Hiram, GA.

Personal knowledge and experience