Obviously bikini fitness girls should lift weights and do exercises with weights. But they ought to not train too heavy, nor too many sets, because the goal of bikini fitness isn’t to realize muscle mass. «The goal is to realize a perfect body» toned, with little fat, hard and female shapes, but without excess muscle mass.

 

I always recommend to my bikini fitness students to require care of their daily diet first and foremost. Exercise alone won’t get you a bikini body

 

You have to be disciplined with your nutrition and with your training in the gym. This is the only way to achieve good results. In addition to lifting weights you also have to do aerobic activity, if you really want a hard, fat-free body!

In addition we’ve to enhance our nutritional habits, and acquire a fitness lifestyle, only then we’ll achieve real results. it’s proven that doing sports improves not only fitness, but also willpower and self-esteem.

The first and most vital thing may be a good warm-up: do 10 minutes of cycling at a traditional pace – without going too fast. Then you perform a light-weight series of weight and with high rep – 15 – 20 rep of the muscle group you’re getting to train.

 

Fitness routine to urge a «bikini fitness» body.

Day 1: Legs and glutes

• First exercise: seated machine quadriceps extensions: 4 x12 rep – with medium weight and full range. «rest between sets» maximum 1 minute.
• Second exercise: incline or horizontal leg press: 4 x12 reps – with slightly heavier weights – that you simply struggle to urge to 12 reps – «rest between sets» maximum 1 minute.
• Third exercise: strides (also called displacements) with light dumbbells: 3 x 10 reps with each leg «on the spot, no walking» – rest between sets» maximum 1 minute!
• Fourth exercise: Romanian deadlift with dumbbells (medium weight – neither light – nor heavy): 4 x 15 reps «rest between sets» maximum 1 minute.
• Fifth exercise: Glute kick on multi-hip machine with weight plates (standing): 4 x20 reps – with medium – light weight. No excessive arching back of the lower back. «Rest between sets for a maximum of 1 minute.
• Sixth exercise: Sumo squat with a dumbbell (squat with legs apart): 2 x 10 rep – with medium-heavy weight. «Rest between sets» maximum 1 minute.

 

Day 2: Torso and abdomen

• First and foremost may be a good warm-up: do 10 minutes of cycling at a traditional pace – without going too fast. Then you’re doing a light-weight weight set with high reps – 15 – 20 reps of the muscle group you are getting to train.
• First exercise: Rowing in low pulley with narrow grip (Gironda rowing) 3 x10-12 rep – with medium weight – and good technique. «Rest between sets for a maximum of 1 minute.
• Second exercise: Trunk or lumbar hyperextension (on specific bench) 3×12 rep – without arching the lower back too far back. «Rest between sets» maximum 1 minute.
• Third exercise: lateral raise with dumbbell (light) one-handed: 3 x 10 reps. «Rest between sets» maximum 1 minute.
• Fourth exercise: Standing low pulley curl (with short bar): 3 x 10 reps – with medium weight. «Rest between sets» maximum 1 minute.
• Fifth exercise: Triceps extensions or pull-ups with rope, in high pulley: 3 x 12 reps – with medium weight. «Rest between sets» maximum 1 minute.
• Sixth exercise: Pectoral contracting machine with plates – or – Bench continue seated machine: 2 x 10 reps – with medium weight. «Rest between sets» maximum 1 minute.

 

Abdomen

• Abdominal warm-up: do a light-weight set of abdominal crunches on the ground for 20 reps. Then rest 1 minute and begin your abdominal workout.
• First exercise: Bicycle crunches on the floor: 3 x 20 reps (each side) «Rest between sets» maximum 1 minute.
• Second exercise: Knee raises on a parallel machine: 3 x 15 reps. «Rest between sets» maximum 1 minute.
• Third exercise: Abdominal shrugs on fitness ball (fitball) 4 x 25 reps. «Rest between sets» maximum 1 minute.

 

Training recommendation: do that workout a minimum of 3 times every week and a maximum of 4 days every week . you ought to always rotate the training days, for instance if you train 3 days a week: you’ll do the primary day: legs and glutes, and therefore the next day you’ll do the second day: torso and abdomen. On the third day of the week, you’ll rest and on the fourth day you’ll do again the training of day 1: legs and glutes then on.

 

If you train four days every week . you ought to train twice – on day 1: legs and glutes, and twice on day 2: torso and abdomen. Resting always 1 day (after having trained two days during a row).