Prime your beach body fast with these five total-body toning moves you can do anywhere. The curve-carving exercises are guaranteed to tone up all your hardest-to-target areas. Here, IFBB bikini pro Amanda Latona shows exactly how to get your core, butt, and thighs bikini-beautiful in no time. SEE ALSO: The Bikini Abs Workout Program
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KNEE TO NOSE
Works: Core Start in a pushup position with your hands shoulder-width apart, placed slightly more underneath your chest than shoulders, fingers pointed forward.Round your spine toward the sky and simultaneously draw your left knee toward your nose.Return left leg to the ground, flatten your spine, then repeat with right leg.Perform three sets of 15 reps on each leg. SEE ALSO:10 Moves to Target Your Lower Abs
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PENDULUM
Works: Core and Outer HipsPlace your hands on the ground directly under your shoulders and lift your torso into a pike position with your feet together.Swing your right leg out to the side until it’s parallel to the ground, then return it to the ground. Swing your left leg out to your left side until it’s parallel to the ground.Continue swinging your right and left legs nonstop throughout set. Perform two sets of 20 reps. Tip: Keep your upper body still as your legs move from side to side. SEE ALSO: 3 Workouts for a Better Bikini Butt
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SUMO SQUAT
Works: Rear Deltoids, Back, and Legs Stand with your toes pointed 45 degrees out to your sides, and your legs wider than shoulder width.Hold a band in front of your body, keeping your wrists in line with your shoulders and your palms facing down.Squat down until your thighs are parallel to the ground; simultaneously pull band out to sides, keeping arms parallel to the ground throughout. Return to start.Perform two sets of 20 reps. Tip: Hold for a one or two count at the bottom of the squat to increase intensity.
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FLYING JACKKNIFE ROW
Works: Shoulders, Core, and Back Lie faceup on a mat with your torso and legs extended at 90 degrees, forming a V shape.Place a resistance band across the middle of the bottom of your feet and hold the band at your knees with palms facing inward.Row your elbows behind you until your hands reach your torso, keeping your core engaged. Keep your legs and torso elevated throughout.Perform two sets of 20 rows. Tip: Keep enough tension on the band that you feel constant resistance. SEE ALSO:The 28-Day Bikini Body Workout Plan
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WALKING LUNGE AND FLYE
Works: Chest and LegsStand on your left leg with your right leg elevated, knee bent 90 degrees. Hold the exercise band just under your shoulder blades with your arms out to your sides, palms facing forward.Step forward into a lunge with your right foot and draw your hands in front of your chest, palms down.Rise from the lunge, straight- ening your right leg and raising your left leg, bending knee 90 degrees and bringing your arms out to the sides. Lunge forward with your left leg and repeat flye.Perform two sets of 20 walking lunges and flyes. Tip: Step into the lunge slowly and under control, using your abs to stay balanced. SEE ALSO: What to Eat for Bikini Abs
Prime your beach body fast with these five total-body toning moves you can do anywhere. The curve-carving exercises are guaranteed to tone up all your hardest-to-target areas. Here, IFBB bikini pro Amanda Latona shows exactly how to get your core, butt, and thighs bikini-beautiful in no time.
Stand with your toes pointed 45 degrees out to your sides, and your legs wider than shoulder width.
Hold a band in front of your body, keeping your wrists in line with your shoulders and your palms facing down.
Squat down until your thighs are parallel to the ground; simultaneously pull band out to sides, keeping arms parallel to the ground throughout. Return to start.
Perform two sets of 20 reps.
Tip: Hold for a one or two count at the bottom of the squat to increase intensity.
FLYING JACKKNIFE ROW
Works: Shoulders, Core, and Back
Lie faceup on a mat with your torso and legs extended at 90 degrees, forming a V shape.
Place a resistance band across the middle of the bottom of your feet and hold the band at your knees with palms facing inward.
Row your elbows behind you until your hands reach your torso, keeping your core engaged. Keep your legs and torso elevated throughout.
Perform two sets of 20 rows.
Tip: Keep enough tension on the band that you feel constant resistance.
Stand on your left leg with your right leg elevated, knee bent 90 degrees. Hold the exercise band just under your shoulder blades with your arms out to your sides, palms facing forward.
Step forward into a lunge with your right foot and draw your hands in front of your chest, palms down.
Rise from the lunge, straight- ening your right leg and raising your left leg, bending knee 90 degrees and bringing your arms out to the sides.
Lunge forward with your left leg and repeat flye.
Perform two sets of 20 walking lunges and flyes.
Tip: Step into the lunge slowly and under control, using your abs to stay balanced.
