Volleyball player and fashion model, Gabrielle Reece, gave Yahoo! readers a great workout for getting that summertime bikini body. It’s just now early July so it’s not too late to take her advice and give this two-week workout a try and see some positive results…
“Well, summer is here, so it’s time to get down to brass tacks. We all know there is no magic bullet or cure-all diet that works overnight, but there are some things you can do right now to make real changes.”
“These are my favorite get-ready-for-summer moves. I chose these moves because we can all do them: They are effective, safe, and you don’t need tons of equipment. Do 3 sets of 10-15 reps at least 3 to 4 times a week and you’ll see a difference in as little as 2 weeks!”
1. Side Lunges / Photo 1 , 2
Works your glutes, lower back and core.
I always like to go down slow and under control (not letting gravity control the tempo) and then from a static position explode up. For beginners go as low as you feel comfortable, and for the individuals in training already to make it more difficult once you explode up bring your knee up to your chest into a standing crunch and then go back down again. Never setting that foot on the floor until after you have completed all of your reps.
2. One leg bicep curl / Photo 1 , 2
Works your biceps, glutes, focus, and core stability.
Lift one knee up and do your set of curls. Beginners can put a heel down and toe up on one of their legs. As you feel more comfortable begin to left that knee up. If you want to challenge yourself take your shoes off and stand one legged on a Bosu ball.
3. Dips / Photo 1 , 2
Great for the triceps and can be done anywhere.
We all talk about the jiggle on the back of our arms. Well, here you go. Beginners can go as low as they feel like they can support and if you are advanced add a
bridge at the top of the move. Bridge by pushing your hips into the air, squeezing your glutes and push on the floor through your feet. Dips everyday does keep the jiggle at bay. Remember triceps make up 2/3 of your upper arm.
4. Swimmers / Photo 1 , 2
Great for shoulders and posture.
Critical to use VERY LIGHT WEIGHT.
This move is meant to be all about technique and not trying to fling
around a bunch of heavy dumbbells.
5. Exercise ball lift (or Eball lift) / Photo 1 , 2
Works the hamstrings, core, and shoulders.
At the top of this move really stretch through your core while reaching to the ceiling. If you want to make if tougher then do this with a smaller weighted ball and go up on to your toes at the top of the move. Squeeze those legs and glutes.
6. Lat Burn / Photo 1 , 2
Love this move! Good for shoulders, triceps, lats and most importantly
your posture.
All day long and everything we do pulls our shoulders forward (ie driving a car, sitting in chairs on computers etc). This is a very simple, friendly and effective way to get those shoulders back! If we are getting all swimsuit sexy then their is nothing more attractive then good posture.
7. Hip up squeeze / Photo 1 , 2
Work those butts. A safe way to burn those glutes under control.
Important to concentrate on squeezing glutes at the top of the move but
not jamming your neck. To make it more challenging simply add reps
(try 50 for the mega burn) or just do it on one leg with one straight
in the air. Make sure to tighten your tummy to support your lower back
during the move.
8. Triceps kickback / Photo 1 , 2
Hitting the back of the arms again.
Key to keep elbows in one spot and squeeze those arms. You don’t need heavy weight just proper form. Sit back in your glutes and get the benefits to your core and butt that have to work while holding your body during this move.
9. Front Lunges / Photo 1 , 2
Get those hamstrings, quads, and glutes. All you need is your own body
weight. I like to do all of my reps on one side first and then switch
to my other leg. Really attack one side and make those glutes work.
Hold dumbbells or add reps to increase the difficulty. I also love the
moves that challenge your balance. Critical to move in ways
that will not only make you look great, but will help you be more
coordinated for your real life.
10. Superman (or woman) / Photo 1 , 2
Glutes, core, shoulders, and body balance. This move is often used in
rehab and therapy to help a patient develop or create muscle balance.
If you get to the level where you want to make it harder and your FORM
IS PERFECT (be mindful or hips and feet opening up or posture
collapsing) hold a dumbbell in one hand, and wear ankle weights on
opposing leg.
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