HEYY!! Do you want a hot bikini bod?! OH of course you do!! otherwise why would you be reading this?
Here are some things that you probably all know you SHOULD do, but don't because you're "busy"
you should have around:
♥ 4-6 glasses of water per day (this really depends on your weight)
♥ 3-4 servings of rice/pasta/bread per day
♥ 2 servings of fruit per day
♥ 3 servings of vegetables per day
♥ 2 servings of meat/poultry/fish/beans/nuts per day
♥ 3 servings of milk/yogurt/cheese (dairy) per day
♥ sparingly - fats/oils sweets
(DON'T HATE//COMPLAIN, I got this info from health experts & the food pyramid)
As far as excercise goes:
♥ At least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week
♥ Strength training exercises at least twice a week
As a general goal, include at least 30 minutes of physical activity in your daily routine. If you want to lose weight or meet specific fitness goals, you may need to increase your activity even more. If you can't set aside time for a longer workout, try 10-minute chunks of activity throughout the day. Remember, the more active you are, the greater the benefits.
(source: food pyramid & the department of health and human services)
Now, it's important NOT to OVERDO IT!!!
AKA do NOT eat MORE than the food portions listed above...
also dont excercise till you're about to pass out. that would NOT be good!
also, THROWiNG UP iS NOT THE ANSWER TO GETTiNG SKiNNY; TRUST ME!
FOLLOW THESE TiPS TO GET A BiKiNi BODY THE 'RiGHT WAY'
so here are some excercises that are great & simple & easy!!!
♥ Crunches: This is done lying with your back flat on the floor with your ankles crossed and knees raised toward your chest. Hands can be put together in the front or placed behind the head with elbows straight out to the sides. Contract the abdomen muscles and lift your shoulders off the floor. Do not strain your neck and leave your lower back flat on the floor.
♥ Harder Crunches: Using a chair, sit on the edge of the seat with your arms straight down to the side and holding the sit. Keeping the back straight, lean the body back so it is at a 45 degree angle (like the first line of a ‘V’) .Then contract the abdomen muscles and lift the legs up toward the chest to make the knees form the second line of the V. This abs exercise works the lower abs. Keep your back straight with no arching of your lower back when lifting the legs.
♥ Vertical Leg Crunch: Lie on the floor and extend the legs straight up with knees crossed. You can place your hands on the floor for support. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement. Lower and repeat for 1-3 sets of 12-16 reps.
♥ Lunges: Front Thigh Exercise.
Starting Position: – Assume a standing position with your feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders. Movement: – Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down slowly until your rear knee lightly touches the floor (if you cannot go as low as this, then work your way up to it over 2-3 weeks). Exhale and shift your weight backwards, taking one step (or 2-3 small steps if that sounds difficult) to return to the starting position. Repeat on the other side. Remember to consult your doctor before this or any other knee exercises if you have had any knee trouble!
♥ Seated Split Stretch: Inner Thigh Stretch.
Starting Position: Sit on an exercise matt and spread your legs as far as you can. Movement: Lean to your right side and reach for your toes. Rest your hands on your toes or at your ankle. Hold this position for thirty seconds. Repeat as required on other side.
♥ Seated Hip Twist: Outer Thigh And Rear Thigh Exercise.
Starting Position: Sit on an exercise matt with your legs straight out in front of you. Movement: Bend your right knee and place your right foot over your left leg. Wrap your arms around your right knee and gently pull it in towards your left shoulder. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds.
OR iF YOU JUST WANT TO DO YOUR WHOLE THiGH:
♥ Lying Leg Pull: Total Thigh Exercise.
Starting Position: Lie on your back on an exercise matt with your knees in the air and feet flat on the floor. Movement: Bring your right heel to rest on your left thigh. Loop your hands around your left thigh and pull it towards your chest. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds in each set.
Workout at a Glance
WHAT YOU NEED;
♥ 3- to 5-pound and 8- to 10-pound dumbbells and a mat or carpeted space.
HOW TO DO IT;;
♥ Perform the routine 2 or 3 times a week on nonconsecutive days.
♥ Begin with a 5-minute dynamic warm-up: March in place while scissoring arms overhead (like jumping jacks).
♥ For each exercise, do 2 sets of 10 to 12 reps (or 10 on each side, if appropriate).
♥ Rest 30 seconds in between sets. Begin with the Main Move. If it's too difficult, do the Make It Easier option.
FOR QUICKER RESULTS
♥ Do 3 sets and add 30 minutes of cardio (walking, cycling, swimming) 3 to 5 days a week.
******REMEMBER TO DRiNK LOTS OF WATER WHEN EXERCiSiNG!******
Now all ya gotta do is buy an ADORABLE bikini!!!
hope this tip helped!