1. Arm Exercises
What: Push ups
Why: Push ups work more than one muscle at a time and can easily be modified for beginners and advanced-level exercisers.
How: Starting in a plank position with your hands directly under your shoulders while keeping your back, neck and shoulders aligned. Lower your chest toward the floor. Start with four sets of five push ups each, then advance to three to four sets of 10-12 reps. Do this for three to five times a week.
What: The Curl
Why: This particular exercise engages the entire abdominal wall.
How: Sitting on the edge of a yoga mat or rug, roll down to your waist until your lower back is pressing into the floor. Then lift, extending your arms to hold your outer thighs. Bend your elbows wide and press your shoulders downward. Hold this position for two minutes, rest for two minutes, then do another set. Work up to eight minutes a day.
What: Plie Squat Jump
Why: This exercise targets the inner thighs and buttocks.
How: Place your feet at hip-width, toes pointing outward. Engaging your core, move into a squat position, making sure your knees don't advance beyond your toes. Jump as high as you can before landing softly on the balls of your foot. Try to do three sets of 25 reps.
What: Side Passe Dip
Why: This works the entire side body, from abs, to hips, to arms.
How: Starting in a side plank, supporting your body with your right arm. Anchor your left foot on the ground, bend your right leg until your right foot is against your left knee. Try to raise up and down, dipping your right hip to the floor.
What: Sprint, Back Peddle, Sprint
Why: This interval training type of move will keep you burning fat well after your workout.
How: Start in a lunge position and then explode forward, taking big bounding steps. After 10 yards, shift your hips and back peddle to your original starting point. Repeat 10 times.
The Downtown Athletic Club of Amarillo is an upscale club that will help you meet your health and fitness goals. The DAC offers a Bikini Bootcamp designed to keep you looking your bikini-best no matter the season.