10 Days to Get a Sexy Bikini Body

by : Marta

Need some help getting ready for your holiday? Simple follow the advice in the 10-day workout programme and you'll be working towards a toned up body for strutting your stuff on the beach.

Days 1, 3, 5 and 8

Aerobic exercise such as running, swimming or power walking, raises the metabolism both during and after the activity, making it less likely that calories will be stored around the abdominal area, or anywhere else, as fat.

On days 1, 3, 5, 8, aim to walk, jog, cycle or do an exercise DVD for at least 20 minutes a day. Try to work hard so that you are fairly breathless when you stop. And if you can do that every other day, even better.

Days 2, 6 and 9

Stomach - Lie on your back with your knees bent and feet flat on the floor. Press your lower back into the floor, tightening your stomach muscles as you put both hands behind your head (don't pull on your head). Bring your right elbow over to your left knee, and then bring your left elbow over to your right knee, raising your feet slightly and moving your legs in a pedal motion. Breathe normally and keep your knees bent. Repeat for 30-60 seconds.

Bottom - On your hands and knees, contract your abdominals to stabilise your torso, lift one leg up, keeping the knee bent at a 90' angle, until the flat of the foot is parallel with the ceiling and the leg is lined up with the body. Lower slightly and repeat 10-15 times. Add an ankle weight to make the exercise more challenging and if you can balance, stretch out the opposite arm.

Days 4, 7 and 10

Arms - (A half press-up is effective)- Lean forwards on the floor, hands by your shoulders and knees bent. Press your palms into the floor, straightening your arms. Keep your head, neck, back and hips in line as you lift your body off the floor. When your arms are almost fully extended, hold. Now slowly lower, pushing up again before you reach the floor. Repeat 10-20 times, adding repetitions as you get stronger.

Legs - Stand upright with your feet hip width apart. Keeping your hips forward and your stomach muscles tight, step forward with the right foot. Drop your left knee towards the floor, bending both knees, keeping the front heel pressed down and the front knee directly over the centre of the foot. Push down and forward through your heel to bring your right leg back and return to the starting position. Repeat on the other side, alternating for 12-15 repetitions each side.