Below is a set of aerobic exercises to help you effectively slim your legs, lift your buttocks, enhance your chest, and flatten your belly before putting on a bikini. These magical moves will sculpt your body and make you the center of attention in your bikini outfit!
Perfect Leg Line
A pair of smooth and long legs will make you the focus of attention when walking on the beach. To shape perfect bikini legs in a short time, the main consideration is how to increase leg muscle elasticity, burn fat, and eliminate swelling.
Aerobic Exercise - Out-It & Jump to Increase Heart Rate
Swing your arms back and forth, and step in place with your feet. Then take a big step forward starting from your right foot, placing your foot at position 1, and continue with your left foot at position 2, right foot at position 3, and left foot at position 4. Repeat this stepping exercise with rhythm for 3 rounds. After finishing move 1, spread your feet apart and get into a sumo wrestler-like posture, with your legs bent at a right angle and your thighs parallel to the ground, with your heels firmly planted. After completing move 2, jump up and bring your feet together, knees slightly bent, and clap your hands at the same time. Continue moves 1-3 with rhythm for 1 minute.
Muscle Exercise - Squats and Side Kicks
Stand with your legs slightly wider than shoulder-width apart, with your heels firmly on the ground. Slowly bend your knees, lower your buttocks, as if sitting on an invisible chair, and tilt your upper body slightly forward.
After move 1, straighten your legs, lift your body up, and kick your left leg gently to the side. At this time, pay attention to keeping your buttocks from tilting back and maintain a straight body posture with your legs forming a "W" shape. Then continue with move 1 and switch to right leg side kicks after completing move 2. Repeat 10-12 times and move on to the next exercise.
Muscle Exercise - Single Leg Squats and Front Kicks
Stand upright with your body straight, take a big step back with your right foot, bend your right leg, and bring your knee close to the ground, while keeping your upper body upright.
Stand up, and kick your right leg gently forward from behind your body, trying to extend your right leg as far forward as possible. At this time, try to keep your upper body leaning back, forming a straight line with your right leg, with your right foot flexed. Repeat 12-16 times.
Stand upright with your body straight, extend both arms forward, slightly lift your right leg forward at a 45-degree angle from the ground, with your knee straight. Swing your leg up and down in a narrow range 10 times, feeling the tension in your thigh muscles. Then repeat moves 1-3 in the opposite direction. After finishing, do a 10-second jog in place to relax your leg muscles.
After completing one side, return to the starting position of "Squats and Side Kicks" and continue with the other side.
Muscle Exercise - Bent Over Dumbbell Pull
Take a step back with your right leg, bend your knee slightly, and shift your body weight to your left leg. Hold a moderately weighted dumbbell in your right hand and form an arch with your left leg as preparation for the next move. Use your left leg to lift your body up, keeping your body upright, and slowly raise the dumbbell. Then return to move 1 and repeat 12-16 times before switching sides.
Perfect Back Shape
To have a perfect back shape after wearing a bikini, the most important thing is to focus on the contour of the buttocks. This is also the most difficult area for women to control. Improving the elasticity of the muscles and shaping the overall contour are essential, along with necessary skincare treatments such as exfoliation, to achieve a well-defined buttock line.
Aerobic Exercise - Single Leg Knee Lifts
Take a step back with your right leg to prepare, and lift your right leg forward and upward, while keeping your upper body still. Maintain the rhythm and repeat lifting your right leg 12-16 times.
Muscle Exercise - Prone Push-Up
1. This move is highly effective in shaping the buttock curve. Hold a dumbbell in each hand and place them on the ground. Extend your right leg backward as straight as possible, with your body weight on your left heel, preparing for the next move.
2. Move your right leg forward, creating a preparatory position like a sprinter, with your right toes not touching the ground.
Do 12-16 repetitions on the right side, then switch sides and start again from "Single Leg Knee Lifts." Repeat the exercises on both sides for 1 minute.
Muscle Exercise - Cross Steps and Side Knee Kicks
1. Stand with your body upright, hands on hips, take a step back with your left leg, bend your knees, and cross your legs behind. Then straighten both legs, take a big step to the left, with your toes touching the ground, and stretch downward, keeping your upper body upright without leaning forward or backward. Then return to the starting position and repeat the cross steps 8-12 times.
2. Starting from the toe stepping position, contract the muscles on the side of your buttocks and lift your left knee to the side. Repeat 8 times.
Return to the starting position and switch to the right leg.
Buttocks Beauty Tips
1. Use massage tools to deal with accumulated fat deposits
The fat deposits near the buttocks are very thick, and gentle massage will not have a good effect. Therefore, it is recommended to use massage tools for sufficient massage after applying fat burning cream or moisturizer. Massage in a downward direction following the lymphatic flow will have a good effect.
2. Perfect bikini curves also require perfect skin tone
Although the body curves are attractive, the presence of pigmentation and dullness on the skin can affect your appearance. Use a gentle exfoliating scrub to remove dead skin cells and then apply moisturizer to provide enough hydration to the skin.
Perfect Chest Curve
Instead of pursuing a strong protruding effect of the chest, what we need is an elastic chest curve that includes a smooth neck line and shoulder line. The focus of "Bikini Bust" should be on exercising the chest muscles, armpits, and shoulder and arm muscles.
Muscle Exercise - Restore Chest and Shoulder Lines
1. Stand with your legs slightly wider than shoulder-width apart, toes slightly turned out, and your knees slightly bent. Hold a dumbbell in each hand and place them on both sides of your hips.
2. Slightly bend your elbows and raise both arms up to the neck line, forming a "V" shape. Repeat 10-15 times, exhaling when raising your arms.
Aerobic Exercise - Follow the leg and buttock exercises of Out-It & Jump and repeat the movements rhythmically for 1 minute.
Muscle Exercise - Side Kicks and Knee Lifts with Dumbbells
Perform coordinated movements of the upper and lower limbs to greatly increase calorie consumption and enhance the effectiveness of exercise. Hold a dumbbell in each hand, stand with your feet shoulder-width apart. Bend your right arm upward to lift the dumbbell, and at the same time, kick your left leg to the side. Repeat 10 times in the same direction.
After completing move 1, stand upright, return to the starting position, raise your right arm at a right angle, with your upper arm parallel to the ground, bend your left leg slightly, and touch the ground with your toes.
Raise your right arm up while keeping your elbows in place, and lift your left knee. Repeat 10 times with rhythm.
After finishing one side, return to move 1 and switch sides.
Muscle Exercise - Chest and Shoulder Curve Shaping Exercises
1. Stand with your feet slightly wider than shoulder-width apart, extend both arms forward, and keep them parallel to the ground, forming an "11" shape.
2. Contract your abdominal muscles, bend your elbows at a 90-degree angle, and keep your elbow joints horizontal without drooping.
3. Keeping your elbow position unchanged, lift your arms up with dumbbells. Return to move 2 and repeat moves 1-4 for 10 times.
Chest Beauty Tips
1. Remember to massage your chest when applying moisturizer
Careful care can change the contour of the chest. Using breast enhancement cream or simply massaging the chest after applying moisturizer is a very effective breast enhancement tip. Use both hands to gently apply and massage the chest in a circular motion starting from the right side of the chest, which helps to improve chest elasticity.
2. Attractive bikinis require armpit massage
Whether lifting your hands or lowering your arms, armpits with excess fat and wrinkles will make your bikini outfit less appealing. Simple massage techniques can reshape the lines of your armpits. Use the palm of the opposite hand to gently massage the armpits while repeatedly raising and lowering your arms, which can promote lymph circulation and help reshape the lines of the armpits.
Sexy Waistline
If your waistline is long and flawless, even if your buttocks are slightly thicker and larger, your bikini will look more attractive than a slim and slender body. If your body is slightly overweight, you need to start adjusting from your waistline.
Squats and Waist Rotation
1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent, and squat as if riding a horse. Hold a dumbbell in each hand and place them at the sides of your hips.
2. Turn your upper body to the left and punch with your right fist to the left. Do 8 punches on each side.
Cross Punches
1. Do 16 punches diagonally downward on each side.
2. Do 16 punches diagonally upward on each side.
Supine Leg Exercises
1. Lie down with your back against the ground, relax your whole body, and cross your hands behind your head.
2. Lift your head to the shoulder blade area, and alternately lift and lower your straight legs, looking into the distance. Relax your chest and legs as much as possible, without lifting too high, just feel the contraction of your abdominal muscles. Also, do not let your legs touch the ground. Repeat 20 times.
Supine Arm Exercises
1. Lie down with your back against the ground, relax your whole body, bend your knees, and place your feet on the ground, slightly wider than shoulder-width apart.
2. Lift your upper body slightly, keep your eyes on your navel, and stretch your neck as much as possible.
3. Lift both arms off the ground, keeping them at the same height. Bend and straighten your arms in front of your body. Repeat 20 times.
In the end, you need to gradually reduce the heart rate, which has been beating fast throughout the training. Therefore, this part includes some "Cool Down" exercises with relaxation concepts, including some lying exercises. Additionally, there is no need to do additional aerobic exercises in this part.
Tummy Toning Tips
1. Use slimming and firming products + abdominal massage
To change the contour of your tummy, you can use slimming and firming creams or simply moisturizers for abdominal massage, which is a very effective tummy-toning tip. Use both hands to gently massage the area around the navel in a clockwise direction to promote fat burning.
2. Pay attention to tummy toning exercises in daily life
All basic Pilates postures are performed with the tummy toned, as if pushing the navel towards the spine. Therefore, it is important to do tummy-toning exercises daily. Small habits can bring great benefits.
