March 25, 2011

Happy Weekend+ Bikinis+ Abs Workout

I love these "look-at-me" bikinis and cover-ups by Melissa Odabash. I'm including a simple yet effective abs workout so you'll look killer for bikini season.

The Workout:

How it works Do 2 or 3 sets of each move three times a week. Rest for no more than 30 seconds between sets.

You'll need

A set of 3- to 5-pound weights, a Bosu balance trainer, and a mat (optional).

Triple-Delt Duty

Hold a dumbbell in each hand out to the sides at shoulder level. Circle arms forward 15 times, then back 15 times. Next, bend elbows 90 degrees. Rotate forearms down so they’re parallel to the floor, then back up. Do 15 reps.
Finally, bring elbows together in front of you, then back out. Do 15 reps.

Plank Progression

Get in plank position on forearms on the round side of a Bosu. (If you don't have a Bosu use a yoga mat or towel)
Hold for 30 seconds, then turn to the left and balance on right forearm, feet staggered and left arm up. Hold for 30 seconds, return to center, and switch sides to complete series. Repeat entire series once.

Standing Crunch

Stand with feet shoulder-width apart and hold a dumbbell in each hand in front of your chest, elbows bent and palms facing each other.
Pull your abs in and lean forward and to the right, using the same motion as you would when doing a regular crunch. Repeat to the other side to complete 1 rep. Do 15 to 25 reps.


Stand with feet shoulder-width apart, then squat and put hands on floor in front of feet. Hop feet back, then forward again.
Jump up, catching air and raising hands overhead. Continue for 1 minute. (Add a push-up while you're in plank pose for more of a challenge.)

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