score a Bikini Body now - Women's Health
score a Bikini Body now - Women's Health
score a Bikini Body now - Women's Health
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<strong>score</strong> a <strong>Bikini</strong><br />
<strong>Body</strong> <strong>now</strong><br />
OK, so summer has already started.<br />
It’s still not too late to get strong, lean, and sexy,<br />
thanks to this metabolism-revving, muscle-sculpting,<br />
Happens<br />
every<br />
year:<br />
You’re all gung ho in the<br />
beginning of the summer,<br />
hitting the gym like it’s<br />
your job and dutifully<br />
counting calories. After<br />
all, you have the big bikini<br />
reveal to prepare for!<br />
But once the season hits<br />
its stride, it’s easy to fall off<br />
the wagon and onto a lawn<br />
chair—and before you k<strong>now</strong><br />
it, the heaviest thing you’re<br />
hoisting is an icy cocktail.<br />
Fortunately, tearing off that<br />
cover-up with confidence<br />
doesn’t mean choosing<br />
between having fun and<br />
staying fit. The key to scoring<br />
a hot body Committing to<br />
a plan that’s easy to fit into<br />
your busy summer schedule<br />
(we’re talking 30-minute<br />
workouts here) and lasts<br />
exactly 21 days. Why<br />
Experts say you can start to<br />
form a habit in as little as<br />
three weeks, and as anyone<br />
who’s ever been hooked<br />
on something k<strong>now</strong>s, habits<br />
are hard to break. In other<br />
words, once you complete<br />
this program (which<br />
has built-in days for rest and<br />
recovery—yay!), you’ll be<br />
motivated to keep going.<br />
Adding air to<br />
your routine ups<br />
the intensity—<br />
and your results!<br />
(How the Plan Works)<br />
Each week, you’ll do six workouts:<br />
two total-body toning routines, two<br />
fat-blasting interval workouts,<br />
and two easy, results-enhancing recovery<br />
sessions. It doesn’t matter what<br />
order you do them in, as long as you do<br />
them. (The goal is to get used<br />
to penciling in a little exercise each<br />
day, which helps you form a workout<br />
habit.) The remaining day<br />
is your no-excuse-needed<br />
day off—enjoy it!<br />
pound-shedding plan.<br />
By Rachel Cosgrove<br />
p h o t o g ra p h s b y R a n d i B e re z<br />
1 w o m e n ’ s h e a lt h / Womens<strong>Health</strong>Mag.com
(part)<br />
total-body<br />
toning<br />
These fast-paced strength circuits<br />
are designed to target multiple<br />
muscle groups at once so you can<br />
build lean muscle, rev your heart<br />
rate, and torch a ton of calories in a<br />
short amount of time. Best of all,<br />
you’ll fire up your metabolism and<br />
continue to burn calories 24 to 48<br />
hours after your workout is done.<br />
Do the first pair of exercises as<br />
instructed, resting for 30 seconds<br />
between each move. Continue<br />
until you’ve finished all three pairs.<br />
During week one, complete one<br />
set of each pair. During weeks two<br />
and three, complete two sets.<br />
a<br />
b<br />
1a/ Plank with<br />
Alternating<br />
Leg Lift<br />
Get into a plank<br />
position, with your<br />
forearms on the<br />
ground, elbows<br />
directly under your<br />
shoulders, and legs<br />
extended straight<br />
behind you, feet<br />
hip-width apart.<br />
Your body should<br />
form a straight line<br />
from your shoulders<br />
to your ankles, and<br />
your core should be<br />
braced (a). Keeping<br />
your hips parallel to<br />
the floor, squeeze<br />
your glutes to raise<br />
your right foot a<br />
few inches into the<br />
air (b). Hold for two<br />
seconds, then lower<br />
your foot. That’s<br />
one rep. Repeat<br />
with your left foot.<br />
Continue alternating<br />
for 12 total reps.<br />
1b/ Wood<br />
Chop with<br />
Resistance<br />
Band<br />
Stand to the right<br />
of a resistance band<br />
(secured a few feet<br />
above your head).<br />
With your feet hipwidth<br />
apart, rotate<br />
your torso slightly to<br />
the left and grab the<br />
handles with both<br />
hands so that your<br />
arms are straight<br />
and above your<br />
left shoulder (a).<br />
Keeping your arms<br />
straight and back<br />
flat, pull the handles<br />
across your body<br />
to the outside of<br />
your right knee (b).<br />
Pause, then slowly<br />
return to start. That’s<br />
one rep. Do 12 to 15<br />
total, then switch<br />
sides and<br />
repeat.<br />
a<br />
b<br />
2a/ Dumbbell Squat and<br />
Overhead Press<br />
Hold a pair of dumbbells at your shoulders,<br />
standing with your feet hip-width apart (a).<br />
Push your hips back and lower into a squat,<br />
keeping your chest upright and your knees over<br />
your toes (b). As you push through your heels<br />
to return to standing, press the dumbbells<br />
overhead (c). Lower the weights to return to the<br />
starting position. That’s one rep. Do 12 to 15.<br />
2b/ Romanian<br />
Deadlift<br />
Hold a pair of<br />
dumbbells in front<br />
of your thighs, feet<br />
hip-width apart,<br />
knees slightly bent<br />
(a). Bend at your<br />
hips to lower your<br />
torso until it’s almost<br />
parallel to the floor,<br />
keeping your back<br />
flat and the weights<br />
close to your legs<br />
(b). Squeeze your<br />
glutes as you slowly<br />
return to standing.<br />
That’s one rep. Do<br />
12 to 15.<br />
a<br />
b<br />
a<br />
3a/ Bent-<br />
Over Row<br />
Standing with your<br />
feet hip-width apart<br />
and knees bent, hold<br />
a pair of dumbbells<br />
so your palms are<br />
facing each other<br />
and bend forward<br />
from the hips, as<br />
shown (a). Pull your<br />
shoulder blades<br />
together and row<br />
the weights toward<br />
your chest (b).<br />
Return to start. That’s<br />
one rep. Do 12 to 15.<br />
a<br />
b<br />
Quick tip<br />
Imagine that<br />
you’re shaving<br />
your legs with<br />
the weights as<br />
you return to<br />
standing.<br />
3b/ Dynamic<br />
Lunge<br />
Stand with your<br />
arms at your sides,<br />
feet hip-width apart,<br />
chest lifted (a). Step<br />
forward with your<br />
right leg and bend<br />
both knees to lower<br />
yourself as far as<br />
you can (b). Push<br />
off your right foot<br />
and return to start.<br />
Repeat, stepping<br />
forward with your<br />
left leg. That’s one<br />
rep. Do 12 to 15.<br />
a<br />
c<br />
b<br />
b<br />
beach photos: styling: gena tuso/artmix beauty, hair and makeup: adrienne herbert/celestine agency, manicure: barbara warner for orly international/celestine agency, fitness expert: frankie shammas, fashion market: thea palad.<br />
Opening spread: Alexandra Cassaniti bikini. second spread: pearl izumi tank, puma boy shorts; bands inset: omgirl tank, old navy sports bra, falke Ess pants; mountain climber inset: kalyx black bra, nike red bra, charlotte ronson shorts.<br />
2 w o m e n ’ s h e a lt h / Womens<strong>Health</strong>Mag.com
moves photos: beth bischoff, styling: thea palad, hair: natasha Leibel,<br />
Makeup: Jennifer Fleming, New balance bra, BL <strong>Body</strong> pants, nike sneakers<br />
(part)<br />
fat-blasting<br />
intervals<br />
This is your cardio fix. These interval-training<br />
workouts utilize high-intensity body-weight<br />
exercises to get your heart rate up, burn calories, and<br />
supercharge your metabolism. Do these three moves<br />
back-to-back, completing as many reps as you can in<br />
the prescribed amount of time. Rest for one to two<br />
minutes, then repeat. During week one, do each move<br />
for 20 seconds and complete five intervals. In week<br />
two, do six intervals of 30 seconds each, and in week<br />
three, do seven intervals of 40 seconds each.<br />
The key to seeing results: Push yourself as hard<br />
as you can while keeping good form. Each time you<br />
do the routine, try to increase the number of reps<br />
you complete in the amount of time given.<br />
a<br />
b<br />
1/ Mountain<br />
Climber<br />
Assume a pushup<br />
position with your<br />
hands directly under<br />
your shoulders and<br />
your body forming<br />
a straight line from<br />
your head to your<br />
ankles (a). Keeping<br />
your core tight and<br />
back flat, bend your<br />
right knee and raise<br />
it toward your chest<br />
(b). Reverse the<br />
movement to return<br />
to start, then repeat<br />
with your left leg.<br />
Continue alternating.<br />
2/ Lateral<br />
Shuffle<br />
Stand with your feet<br />
hip-width apart,<br />
knees bent, chest<br />
upright, and elbows<br />
bent at a 90-degree<br />
angle (a). Take a<br />
wide step to the left<br />
(b), then quickly<br />
bring your right foot<br />
to meet your left.<br />
Then switch directions,<br />
stepping your<br />
right foot out to the<br />
side. Continue going<br />
back and forth.<br />
a<br />
b<br />
Quick tip<br />
Squeeze your<br />
glutes and<br />
point your toes<br />
as you jump.<br />
a<br />
3/ Jump<br />
Squat<br />
Place your hands<br />
behind your head,<br />
elbows out, and<br />
stand with your feet<br />
hip-width apart.<br />
Push your hips back<br />
and bend your knees<br />
until your thighs<br />
are nearly parallel<br />
to the floor, keeping<br />
your chest up (a).<br />
Jump as high as<br />
you can (b), then<br />
immediately lower<br />
into the next rep.<br />
b<br />
3 w o m e n ’ s h e a lt h / Womens<strong>Health</strong>Mag.com
(part)<br />
resultsenhancing<br />
recovery<br />
This quick, stretch-focused<br />
routine is designed to balance<br />
your high-intensity strength and<br />
cardio days and help create that<br />
enviable long and lean look. These<br />
four moves will stretch your chest<br />
and strengthen your upper back<br />
(to improve your posture), as well<br />
as activate your glutes, engage<br />
your core, and stretch your hip<br />
flexors (all of which help to correct<br />
postural imbalances and flatten<br />
your belly). Do these moves two or<br />
three times in the following order.<br />
1/ Hip Flexor<br />
Stretch<br />
Kneel on your right<br />
knee, and place your<br />
left foot flat on the<br />
floor in front of you.<br />
Keep your torso<br />
upright and rest your<br />
hands on your hips<br />
(a). Gently push your<br />
hips forward as far<br />
as you comfortably<br />
can, while keeping<br />
your torso upright<br />
(b). You should feel a<br />
stretch in the front of<br />
your right hip. Hold<br />
for 30 seconds, then<br />
switch leg positions<br />
and repeat.<br />
a<br />
b<br />
a<br />
b<br />
Quick tip<br />
Push through<br />
your heels<br />
to activate<br />
more of your<br />
glutes.<br />
2/ Double Hip<br />
Extension<br />
Lie on your back and<br />
bend your knees<br />
so that your feet<br />
are flat on the floor.<br />
Slide your arms<br />
out to your sides at<br />
45-degree angles,<br />
palms facing up.<br />
Tighten your core,<br />
then squeeze your<br />
glutes to lift your<br />
hips an inch off the<br />
floor (a). This is the<br />
starting position.<br />
Raise your hips toward<br />
the ceiling until<br />
your body forms a<br />
straight line from<br />
shoulders to knees<br />
(b). Pause, then<br />
lower to the starting<br />
position. That’s one<br />
rep. Do 10.<br />
3/ Standing<br />
Chest Stretch<br />
Stand with your left<br />
side facing a wall.<br />
Bend your left elbow<br />
90 degrees, and<br />
place your palm and<br />
forearm on the wall.<br />
Lean your torso forward<br />
to stretch your<br />
chest. Hold for 30<br />
seconds, then turn<br />
around and repeat<br />
with your right arm.<br />
4/ Floor<br />
I-Position<br />
Raise<br />
Lie facedown on<br />
the floor. Extend<br />
your arms above<br />
your head and<br />
rest them on the<br />
floor, keeping them<br />
straight and in line<br />
with your shoulders,<br />
palms facing each<br />
other and thumbs<br />
pointing toward<br />
the ceiling. Your<br />
body should form<br />
a straight line from<br />
your feet to your<br />
hands (a). Squeeze<br />
your shoulder blades<br />
together and down<br />
to raise your arms<br />
a few inches off the<br />
floor, keeping them<br />
straight (b). Pause,<br />
then slowly lower<br />
back to the starting<br />
position. That’s one<br />
rep. Do 10.<br />
<strong>now</strong> <strong>score</strong> the perfect bikini!<br />
> No matter where you are in your summer shape-up,<br />
you’ll find swimsuits that flatter your figure at<br />
Womens<strong>Health</strong>Mag.com/Swimsuits.<br />
b<br />
a<br />
Gently stretching<br />
streamlines<br />
your physique.<br />
opposite page: new balance red bra, danskin black bra, billabong boy shorts<br />
4 w o m e n ’ s h e a lt h / Womens<strong>Health</strong>Mag.com