| Now that summer is upon us getting in shape is high on | | | | your legs and hips up off the floor and back towards |
| the priority list. Even more so for those of you who | | | | your chest. After you feel your abs tightening begin to |
| plan to head to the beach and enjoy fun in the sun. | | | | slowly lower your legs and hips back down towards |
| With that said, there are certain areas of the body that | | | | the floor. |
| probably need attention before you are ready to | | | | Next is every woman's favorite, the lunge. Start from |
| break out your bathing suit. | | | | a standing position and step forward into a lunge |
| Here is a routine that will help the ladies out there feel | | | | bending your front knee and dropping your body |
| comfortable getting into that bikini. This 5 exercise | | | | straight down towards the floor. Make sure your front |
| workout targets the hips, thighs, glutes and abs and will | | | | knee stays behind your toe as you descend towards |
| help you look great at the pool or on the beach. | | | | the floor. Your back leg should also bend and your |
| | | | knee should drop straight down towards the floor. |
| 1. Squat | | | | Keep your weight concentrated on the heel of your |
| 2. Lunge | | | | front foot and push off using your quads and glutes to |
| 3. Hip Raise | | | | bring you back to the standing position. |
| 4. Reverse Crunch | | | | With the fourth exercise it is back to the abs with the |
| 5. Side Crunch | | | | side crunch, which works those love handles. You start |
| The first exercise is the squat which will warm your | | | | by lying on your side on the floor with your bottom arm |
| body up and work your hips, thighs and glutes like | | | | straight out in front of you on the floor. Your legs |
| crazy. Stand slightly wider than shoulder width apart | | | | should be slightly split apart with your feet touching the |
| with your toes angled slightly out to the side. Keeping | | | | floor. Keeping your body in line from head to toe begin |
| your eyes looking straight ahead and chest up begin | | | | to lift your upper body up and towards your feet. |
| the exercise by bending your knees and dropping your | | | | Lower yourself back down to the floor and repeat. |
| hips back as you squat down towards the floor. Try to | | | | The movement is small but you should feel the |
| go down until your thighs are at least parallel to the | | | | muscles on your side working quite intensely. |
| floor or slightly below. Your upper body will lean | | | | The last exercise is a hip raise where you start by |
| forward slightly as you descend. Be sure to keep your | | | | lying on your back on the floor with knees bent and |
| weight concentrated on your heels and push off | | | | feet flat on the floor. With your hands out to the sides |
| through your heels as you squeeze your glutes on the | | | | lift your hips straight up off the ground using your |
| way back up. You should feel your thighs, hips and | | | | glutes until your body is in a straight line from knees to |
| glutes working hard on this exercise. | | | | neck. |
| After this we go immediately to the reverse crunch. | | | | Do each of these exercises for 3 sets of 12 |
| Start by lying on your back on the floor, arms to your | | | | repetitions each, 3 times per week and you will be |
| sides with your knees bent and feet touching the floor. | | | | ready for the beach or the pool in no time! |
| Using your abs (especially lower abs) begin to bring | | | | |