String Bikini? 10 Exercises

Ready for the beach yet?

Say the word “bikini” and most of us will still cringe with fear. It's okay, we're all scared, and if you weren't one of those people who faithfully stuck to their resolution of getting in shape this year, you can still survive the harsh conditions of those intimidating environments… the beach, or pool, or party. Following this workout plan will not only make you comfortable in that hot pink bikini, it will make you the hottest one on the already searing beach.

One of the most important parts of any workout is the cardio. Cardio can be anything that incorporates your whole body and keeps your heart pumping for a sustained period of time. Some great examples include running, swimming, cycling, and even walking. Make sure to do at least 30 minutes of cardio three to five times a week. Without this cardio, you could workout for months and still see no results because your new sleek and toned muscles are hiding under some fat.

These workouts weren't numbered in an order that rated them from best to worst, they are all equally important when taking the full body into consideration. They are grouped according to areas of the body; the first three address the upper body, the second three address the abs, and the last four address every inch of the lower body. This workout schedule can be flexible - if you know exactly what needs work, just pick the exercises according to what area they effect. If you just know your whole body needs work, you can follow a plan like this sample: Monday, Wednesday, Friday follow the ab workouts, Tuesday and Thursday follow the upper and lower body workouts. Each workout can be done 12-15 times to complete one set, and three sets should be completed. Another example could be completing the entire workout two to three times a week on non-consecutive days, still doing 12-15 reps of each workout but only completing one to two sets. So good luck! After doing this workout for a month you'll feel confident peeling off those winter sweats - you've already peeled off the winter pounds.

The exercises:

1. Reverse flye: upper and middle back? Sit on a chair facing the back of it, arms out in front of you at shoulder height holding dumbbells with palms facing inward. Keeping your elbows slightly bent, bring your arms out to your sides. To make sure you are doing it correctly make sure that your shoulder blades are getting closer together. Hold for a count of two, return and repeat.
2. Incline push-up: chest, arms, shoulders ? Place your hands shoulder-width apart on a bench with legs out behind you. Lower your chest toward the bench keeping your body straight making the elbows bend to a 90° angle. Come up, straightening arms and repeat.
3. Tricep dip: triceps (back of arms), shoulders ? This exercise can be done sitting at a bench, bed, couch, etc. Sitting at the edge of your bench place your hands directly next to your hips (your hands should be at the edge). Keeping your hands in place, lift your butt and walk out a bit from the bench. Bend down so both your knees and elbows are bent (your back should be close to the end of the bench but not touching). Your elbows should be about 90°. From this position push your body up straightening your arms and hold. Bend down again and repeat.
4. Full-Body crunch: upper and lower abs? Lie on the floor face up with legs together and extended and arms extended above your head (still on floor). Keeping arms and legs straight, bring hands toward feet making sure to squeeze your abs. Hold for a count of two and repeat.
5. Hanging leg lift: lower abs ? Lying on your back on a bed or bench letting your legs hang off (your butt should be at the end of the bed) bring your legs up forming a 90° angle. Slowly lower your legs and bring them back up making sure to use your abs instead of your legs and keeping your legs in the angle. Repeat.
6. Oblique side bends: obliques (love handles)? Stand up straight with legs shoulder width apart. Holding a dumbbell in your right hand, palm in, bend to the right as far as you can making sure to bend only at waist. Return to start, repeat, then switch sides.
7. Butt bridge: butt, back of thighs?Lie on the floor face up with knees bent pointing up and feet flat, arms at your sides. Raise your hips from the floor as high as you can without bending your back. At the top of the movement hold for a count of two, squeezing your butt. Lower and repeat.
8. Walking lunges: thighs, butt ? This exercise calls for some space, so try a hallway, big room, outdoors, etc. Standing tall with your feet shoulder width apart slowly step forward with your right leg. Keeping your left foot where it was, bend down so both of your knees make a 90° angle (make sure to stay upright and your right knee doesn't go out further than the toes on your right foot). Then pick up your left leg and walk forward bending the same way. Continue alternating.
9. Chair squats: butt, thighs ? With a chair behind you stand with your feet hip-width apart. Slowly bend down until your butt grazes the chair then, pushing through your butt, bring yourself back up so your legs are straight. Repeat.
10. Straight-leg deadlifts: hamstrings (back of thighs), lower back, butt? Stand up straight with legs shoulder-width apart. Arms should be straight in front of body holding dumbbells with an overhand grip. Slowly lower the dumbbells towards the ground, making sure to keep the back straight. Legs should also be straight but a slight bend is okay. Lift the weight back up placing the focus on your butt and the back of your thighs.