Get A Beach-Ready Body In Only 4 Weeks!

How to Get a Bikini Body With 9 Exercises!

This really works!

You can lose weight and develop flat abs in only a few short weeks, but only a few exercise methods can do this. Pilates mat exercises are the most effective. Used by professional athletes and celebrities, and prescribed by physical therapists, and nearly 100 years old, you can be confident that it really works! Get a beach-ready body without wasting any time.

Here are 9 quick and easy to learn Pilates exercises that will deliver the results you want. Do them once a day for 4 weeks for more benefits than just a bikini body! You’ll feel taller, stronger, more balanced and more energetic. And Pilates is one of the only workouts that does not harm your joints due to slow and controlled movement.

Read this wonderful article for the details! 

Toss that sarong: We’ve got the ultimate workout to help you slip on a bikini with confidence. “Each of these exercises targets at least three major muscle groups — so you train smarter, not longer,” says Rael Isacowitz, a Pilates specialist and exercise physiologist based in Costa Mesa, California.

The Result: Swimsuit-worthy abs, plus sleeker arms, butt, and thighs. Do this workout three or four days a week for 20 minutes (complete the entire series of exercises twice), then add another 15 minutes of high-intensity cardio.

To boost the challenge, use light weights where indicated. Include two 45- to 60-minute cardio sessions on your off days and follow a healthy diet, and in just four weeks you’ll be sitting poolside with pride.


1. Front Lift

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

  • Stand with feet shoulder-width apart, arms at your sides.
  • Optional Challenge: Hold 2-pound dumbbells.
  • Lift arms overhead, palms facing in, lifting right leg from the hip until it’s parallel to the ground.
  • Hold for 2 counts, then drop right foot into a front lunge.


2. Front Lunge

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

  • As you lower into the lunge, bring both arms out to your sides at shoulder height.
  • Hold for 2 counts, then rise and return to standing, bringing legs and arms back to starting position.
  • Alternate 20 reps (10 per leg) with control.


3. Leg Pull/Push-Up

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

  • Come to full push-up position with hands under shoulders and draw abdominals in toward spine.
  • Lift left leg to hip height (point toes) or slightly higher. Lift and lower left leg 5 times.
  • Repeat leg lifts on right side.
  • Extend left leg, bend elbows, and slowly lower chest 4 inches toward 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

Fitness Focus: Chest, Shoulders, Glutes, Obliques

  • Come to hands and knees with palms directly under shoulders and extend left leg behind you to hip height.
  • Grasp a 2-pound dumbbell in right hand (optional) and lift right arm out to the side to shoulder level.
  • Keeping hips, head, and arms stable, kick left leg out to the side as far as you can without rocking or using momentum.
  • Hold for 2 counts.
  • Return leg to starting position (keep arm lifted) and repeat 10 times; switch sides.

For the last 5 in this series click here to go to the wonderful article written by Nicole Dorsey with photographs by Thomas Hoeffgenmore.

Pilates Home Workout - Free!

From One of Today's Leading Instructors! Just Awarded 'Best Free Online Pilates!'

I will never give away, trade or sell your email address. You can unsubscribe at any time.