Exercises for a Bikini Body
OK Magazine brings you tips from Hollywood’s hottest trainers on how to get the body you’ve always wanted in no time!
Halle Berry quickly got back to her pre-baby shape, and that was thanks to Ramona Braganza, who has also trained Jessica Biel and Jennifer Love Hewitt. Braganza tells us that women should concentrate on working their arms and back and not worry about bulking up.
Military presses – These are usually done standing, with 5-pound weights in each hand. Start with your arms bent at 90 degrees, elbows aligned with shoulders, and push up over your head. Do three sets of 15 to 20 reps.
Lateral raises – Start standing, with 5-pound dumbbells in each hand and your arms down at your sides. Then slowly lift your straight arms out to the side until they are perpendicular to the ground. Do three sets of 15 to 20 reps.
Curls – These are great for biceps. Use a 5-pound weight and do about 30 reps until it burns, then switch arms. Do two sets on each.
Dips – This works the part of the arm that tends to wiggle on most women: the tricep. Sit on the side of a bench with your legs out in front of you and your palms gripping the bench. Lower your body down until your butt almost reaches the floor. Do two sets of 20 to 30 reps.
Gunnar Peterson has trained Penelope Cruz and Jennifer Lopez, so he knows a thing or two about tight abs! He tells us that it’s all about consistency. “No one workout makes you fit, and no one meal makes you fat!” he says. “Just get started and quit dragging your feet!” Peterson is a big believer that the amount of weight you use and the number of repetitions you do isn’t universal – it really depends on each individual. You have to find a weight you can use without sabotaging form. These are some of his favourite moves for getting rock-hard abs.
Kneeling wood chops – You do these on your knees with a cable. Hold the cable up behind one ear and crunch down to your sides, rotating so that it hits your oblique’s and your core.
Turkish sit ups – Lie down with your legs slightly part and hold a dumbbell over your face. Sit straight up with the dumbbell still in front of your face and then go all the way back.
Standing crunch – Stand with a band or cable overhead, the weight behind you. Lean all the way forward to get great extension in the abs, and contract as you come forward. A great alternative is to do this move using only one leg. It’s terrific for your balance and forces you to use many of your core muscles for stability. Set the weight so you can complete the number of reps you want to achieve.
Trainer Kathy Kaehler, who has worked the gams of Cindy Crawford and Jennifer Aniston, tells us the secrets to great legs, “Keep them shaved. Keep them slightly oiled. Cover bruises or marks with cover-up. And wear a shoe with a heel to accentuate the muscles”. If you want a workout that targets your legs and derriere, these are her favourite moves. Do just one set of each.
Lunges – Lunge forward until your front leg is at 90 degrees, then go back to starting position. Do 10 reps forward with your right leg, then 10 reps forward with your left.
Step-backs – These are backward lunges (stepping back instead of forward). Hold a 5-pound dumbbell in each hand to add some resistance. Step back 20 times, alternating legs.
Squats – With 5-pound dumbbells in each hand, squat all the way down and put the weights on the ground. Stand up without the weights, then when you squat again, pick them back up. Repeat this 20 times.
Jump Rope – This is amazing for the lower body and for burning calories. Try to do 100 revolutions without stopping or missing.
Dieting just before getting into a bikini is like cramming for a test: not ideal, but sometimes it works. Dr. Vincent Portera, a clinical nutritionist at JF Gymnastique in NYC, tells us, “Typically, one day won’t be enough to diminish bloating. Three days is minimum”. Here are some of the things he recommends to reduce bloating before heading out to the beach.
Avoid foods that cause bloating, which are mostly refined and high in salt and sugar, like bread and pasta.
Do not starve yourself before hitting the beach. For breakfast, have two poached eggs over a bed of spinach and avoid any sauces.
While at the beach, try to have small meals throughout the day and remember to stay hydrated. Water is key!