Weight Management 4 MIN READ 3250 VIEWS June 3, 2016

Exercises For A Bikini Body

Written By Latika Gupta

Exercises For A Bikini Body

Getting a beach perfect body is hard because it takes a lot of effort in working out and dieting. It's all worth it in the end as you get a killer physique!

For women planning a beach vacation is not that easy as they seem to many. As soon their plan takes off, they will start craving for that perfect bikini body. While not all women are blessed with that perfect, trimmed and toned bikini body, it doesn’t mean that they can never get in it.

So, whether you want to plan your vacation or just want to prepare for summer, its never too late to begin your bikini body workout plan. So lets get down to business and help you make super strides towards your dream physique with the most amazing and easy to follow 4 week bikini body workout.

All the exercises in this ultimate workout for a bikini body plan target at least three major muscle groups in your body, thus you will end up training smarter and not longer. The result of your hard work will be visible in 4 weeks in the form of swimsuit worthy abs, thighs, butt and sleeker arms. Follow this workout plan 3 to 4 days a week for at least 20 minutes followed by the 15 minutes of high intensity cardio session.

1.    Front Lifts 

Focus Areas: Thighs, Glutes, Calves, Abs, Shoulders

How To Perform

  •  Stand with your feet at shoulder width apart, keep arms on your sides
  •  Lift arms over your head with palms facing in
  • Lift your right leg from the hip until it becomes parallel to the ground
  • Hold the position for two counts and then drop right foot in the front lunge position

Optional Challenge: Hold 2 pound dumbbells in your hand

2. Front Lunge 

Focus Areas: Thighs, Glutes, Calves, Abs, Shoulders

How to Perform 

  • Now that you have lowered yourself in lunge position, bring both your arms to your sides at the shoulder height.
  • Hold the position for 2 counts and then rise to your standing position bringing both legs and arms to your starting position.
  • 20 reps with 10 reps per leg with complete control

3.    Leg Pull/Push Up 

Focus Areas: Chest, Back, Arms, Abs, Glutes

How To Perform 

  • Get in push up position with hands under your shoulders, draw your abdomen in, towards the spine.
  • Left left leg to hip height or even slightly higher and then lower it after two counts, repeat the same 5 times.
  • Repeat leg lifts on right leg as well.
  • Extend left leg, bend elbows, and slowly lower chest towards the ground; straighten arms.
  • Do 5 push-ups with left leg lifted, then lower.
  • Do 5 more push-ups with right leg lifted.

4. Kneeling One Arm Side Kick 

Focus Areas: Chest, Shoulders, Glutes, Obliques

How To Perform 

  • Come on your hands an knees with palms facing directly under the shoulders
  • Extend your left leg behind up to your hip height
  • Lift your right arm out towards your side at shoulder level
  • Keeping hips, head, and arms stable, kick left leg out to the side as far as you can, without rocking or losing momentum.
  • Hold the position for 2 counts
  • Return to the starting position and repeat 10 times on each side

5. Reverse Plank

Focus Areas: Arms, Chest, Back, Legs, Glutes, Abs

How To Perform 

  • Sit with legs extended and toes pointed
  • Press your palms to the ground 6 inches behind your butt with fingers pointing to your back.
  • Arch upper back slightly while engaging your abs
  • Press body weight into your hands and lift hips up
  • Form one line from ankles to shoulders.
  • As you lift hips, try to touch the balls of both feet to the ground.
  • Hold for 2 counts and return to starting position; repeat 10 times.

6. Arm Swing Curtsy Squat 

Focus Areas: Thighs, Glutes, Obliques

How To Perform 

  •  Stand tall with your arms overhead
  •  Bend your left knee and lift left foot so that it hovers next to your right knee. Keep your toes pointing downwards
  •  Keeping right foot planted, take a giant step out to left side with left foot.
  •  Swoop down and curtsy over left leg, curling left arm in front of body and extending right arm to sky.
  •  Hold the position for 2 counts
  •  Return to the starting position, repeat10 times on each side

7. Half Seated Hip Circle 

Focus Areas: Abs, Thighs, Obliques

How To Perform 

  • Lean back on your elbows with abs tight and fingers cupping sides of your hips so that your pelvis is still.
  • Extend legs to 60 degrees while keeping lower back pressed to ground
  • Point toes and keep your inner thighs together
  • Trace 10 large circles clockwise in air with both the feet
  • Repeat 10 times

15 minute Cardio Blast 

Related Article: Top 4 Cardio Exercises 4 Fat Burning 

Time (In Minutes)

Cardio Exercise


Jumping Jacks


Run In Place


Squat Jumps


Jumping Jacks


Run In Place


Squat Jumps


Jumping Jacks


Run In Place (Gradually Slowing Down)

Finish the entire series of this bikini workout twice  with the number of repetitions and sets provided with each exercise.

If you are willing to up the stakes, then boost the challenge by adding light weight as indicated. For your off days include 45 to 60 minute cardio sessions. Also, do not forget to follow a healthy bikini body diet plan along with your exercise regimen for a flaunt worthy bikini body.

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