Get Lean Hair Removal Sunless Tanners Beautiful Skin Exfoliate Aroma Toning Body Shapers Beach Hair Summer Makeup Body Surgery Cellulite Removal How to get a bikini bodySelf tanning Tips
ATTRACTION CLOTHES DIET COSMETICS
Plastic Surgery Natural Beauty Secrets Antiaging Cosmetics Surgery Beauty Makeup Tips How to Look younger Sexy Over 40 Tone Up Plan Body Shaping Beauty Apply Makeup Tips for Women Over 40
How to be more beautiful
Plastic surgery Natural Anti Aging Tips Beauty Secrets 4u Bikini
DietsPerfumes
Bikini Body Diet Makeup Cosmetics Plastic Surgery, Perfumes, Get in Shape Tips to Buy a Swimsuit U Look and Feel Fabulous In Sexy SarongsBeach Sandals
BIKINI BODY WORKOUT
If you want to get your body in shape with the right workout for bikini season you have to read this bikini body workout secret. Having been to a top personal trainer, read many a beauty and fitness magazine, and regularly seen the inside of the gym, I can hereby share the secret to that bikini body you desire. The answer is by directly targeting your derriere with the right exercises.
Have you ever wondered how super hot celebrity women who are over forty get their firm bikini bodies? The answer to their staying in shape has to do with their workouts. A workout regimen that includes squats, lunges and hill climbing will firm up hips, bottom (your gluteus) and thighs for bikini season.
Clearly, in order get one of those Hollywood hot Beach Bodies you do have to work out. Now, many women can manage to get thin at the age of 50 through dieting. But for the most part, a slender middle aged woman's body will be skin, bones and jiggle. Lots of women manage to be slender yet the majority of those do not have a firm well rounded bikini body.
One of the body areas that goes downhill first is the area of hips, buttocks and thighs. When that goes, in comes the jiggle and sag. Personal trainers of the stars know that to maintain Hollywood's hottest beach bodies you have to do squats, squat and more squats for exercise.
So if you want to have a bikini body in the league of Demi Moore or Courtney Cox, you have to do three things. You have to lose weight through diet and healthy eating. You have to tone up your body with regular exercise. Then, to take your body into bikini level fitness, you have to target the hips, thighs and rear with direct firming and toning exercise. Squats and lunges are the two best exercises for firming the bottom part of your body so that you can wear a bikini bottom in public sans beach towel or swimsuit cover up.
SQAUTS
If you don't know what squats are you are about to find out. They are one of the best exercises you can do to firm and tone up your swimsuit and bikini area.
Squatting is similar to pretending to sit down and stand back up repeatedly. You stand with your feet hip width apart. You bend the knees and lower yourself into a squat which is a seated position, except there is no seat there. Then, you stand back up again.
For the squats to be effective you want to keep your knees behind your toes as you sit down. Squatting position and not letting your knees come forward are important for the exercise to work. Your torso is kept upright. Your heels are kept on the ground flat. If you do a google search on squats you will find videos readily handy to show you the proper positioning.
When you start out doing your squats you can do anywhere from 10 to 20 squats in a row. Then, repeat that for 2 or 3 repetitions. Between 50 and 100 squats several times a week should tone up your gluteus maximus for that teensy bikini bottom. If you are close to 50 years of age, plan to do these squats several times a week for months before expecting to see visible results. Take a picture in your bikini before you start and then a few months after and I promise you will see yourself becoming firmer.
If you are uncomfortable squatting you can try leg presses on the nautilus machines at the gym. While these are not nearly effective as real squats, they are an alternative if you have a bad back and can't squat comfortably. To add intensity to the squats you can hold hand held weights at your shoulder level or at your sides. The weights add further resistance to the workout. A personal trainer will often have you hug a large circular weight to your chest while squating as well.
Glute busting exercises are in theory so easy to do. All you really need is to count, maybe hold onto a chair, and do squats and lunges in proper form. So easy, yet so hard. If you ask a personal trainer to get you into a scoop bikini bottom for summer squats and lunges with hand held weights will be the first thing he will put you into doing. Not everyone can afford a personal trainer to count lunges for them. And without that, you may not lunge at all.
I've found the best way to stick to lunges and squats are to find those glute busting 8, 10 or 15 minute workout video DVD's or VHS tapes. The old school bun ones of the eighties and nineties are some of the best ones for glute toning. I really like the short 08 minute videos. Glute sculpting exercises are strenuous and you won't be able to cope past a 10 minute workout video. The workout videos can really help as it gives you something to follow along to.
Barring the home workout video of hiring the services of a trainer, your other alternatives are to walk and hike hills, stairs, or hill climb on the stair master. Yoga poses, low impact pilates for seniors and the nautilus leg machines also are helpful. For true bikini form at fifty though, lunges and squats reign supreme for getting your body into swimsuit shape.
There are a variety of lunges that are fantastic for giving your gluteus a lift. The lunge is a variation on the basic squat but in this situation you step either forward or backward with one foot then do the squat and then stand back up.
For a simple reverse lunge you stand with the feet hip distance apart just like with the squat. Then take a simple step back three or four feet with your right leg and land on the ball of that foot. From there lower that right knee towards the floor. Your right knee will almost touch the floor and the left thigh will be parallel to the floor, then return up to the standing position squeezing your derriere. Do 20 or 25 lunges for that leg and repeat with the other leg stepping back. Two or three rounds of reverse lunges per leg will tighten up your tush.
There are other variations on the lunges including those that step forward, stepping back, alternating, and holding hand held weights or one round weight against your chest. Both squats and lunges are burning exercises that directly hit the bikini bottom vicinity of your body. Very few other exercises are as effective for bikini toning.
Squats and lunges can be incredibly boring and difficult to do. If you were to go to a personal trainer and ask him to get you ready to appear in a thong bikini, he would start having you do full workouts of squats and lunges while holding weights. Maybe also some leg presses which again, target the gluteus. Trainers can count repetitions and force your through them. It is harder to maintain motivation at home on your own.
STAIRS AND HILLS AND LEG LIFTS
Hips thighs and gluteus are the toughest part of the female body to bikini tone. If you are really interested in having a swimsuit figure in your fifties you can't get out of these exercises. Without a personal trainer, the next best thing is home workout videos that go through 8-15 minutes of squats. Some of the older fashion VHS videos had these 8 minute, 10 minute and 15 minute workouts. If you can find one of those old school exercise videos that targets legs and glutes it's a great way to pretend you are with a fitness trainer even though you are not
Squats and lunges, and especially squats and lunges done in poor form, can be truly hard on the back and knees. Sometimes holding on to a chair or steady surface helps a woman keep her balance. For more agile women, there are strenuous yoga-like poses that involve bending over and lifting one leg up at a time and balancing. These also give the glutes and thighs a workout. If you can't handle any of these exercises the closest approximation would be pilates exercises targeting the glutes, or leg presses utilizing the nautilus machines. While not as direct in terms of their effectiveness, pilates and nautilus leg presses will at least help if squats and lunges are too hard on you.
Women who have really out of shape rears will have a truly hard time with any ongoing squat, lunge, yoga or leg press routine. If you are at the baby stages of getting into shape your best bet would be to hike up hills several days a week. This will get you into shape. If you are trapped in the city and want to workout the glutes try walking the stairs to the top floor of your building at lunch and then back down again. Barring that, do the stair climber machine at the gym or bike up hills in your neighborhood.
In summary, to get that bikini body at fifty years of age, a woman is going to have to go above and beyond merely losing weight and being slender. She is going to have to exercise and tone the thighs hips and buttocks area to tighten up to bikini level form. All the dieting and liposuction surgery in the world won't do it alone - you have to exercise.
HOLLYWOOD'S HOTTEST BEACH BODIES ARE BUILT with squats and lunges. These are the most tedious exercises to do, which is why the stars with personal trainers are at an advantage. You almost need a trainer to force yourself to do these on a regular basis. Squats and lunges are painful and boring. For the most intensity, such exercises are usually done while holding dumb bells in hands or against the chest. Hiking up hills, inclines and stairs can target the bikini bottom indirectly as well. Firming yoga poses where legs are lifted and held up for several minutes can also firm and tone that area of a woman's body.
