Summer Fitness for Busy Women: 4 Quick Exercises To Stay Firm During Bikini Season

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Article Title:

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Summer Fitness for Busy Women: 4 Quick Exercises To Stay Firm During Bikini

Season

Article Description:

====================

It's summertime, and the living is easy - except when you have

to think about putting on an itsy-bitsy-teeny-weeny yellow polka

dot bikini! But don't worry, there's still time to get in shape

to strut your stuff on the beach or the boardwalk!

Additional Article Information:

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656 Words; formatted to 65 Characters per Line

Distribution Date and Time: 2006-08-24 13:24:00

Written By: Tracey Mallett

Copyright: 2006

Contact Email: mailto:tracey.mallett@...

For more free-reprint articles by Tracey Mallett, please visit:

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Summer Fitness for Busy Women: 4 Quick Exercises To Stay Firm During Bikini

Season

Copyright © 2006 Tracey Mallett

Tracey Mallett Fitness

http://www.traceymallett.com/products.htm

It's summertime, and the living is easy - except when you have

to think about putting on an itsy-bitsy-teeny-weeny yellow polka

dot bikini! But don't worry, there's still time to get in shape

to strut your stuff on the beach or the boardwalk!

These tried-and-tested exercises can give you quick results with

just 10 minute focused workouts every other day. (If you're on a

serious mission and feeling really motivated, feel free to go for

it every day!) And don't forget to mix up these moves with some

cardio work, even if it's a game of soccer with the kids or a

brisk walk to the park. Take advantage of the extra quality time

you're spending with the kids, family or friends this summer -

whether at home or on vacation - and put the fun things you do to

work to stay active. Every calorie counts!

And after a few weeks with these exercises, you can look your

best in the season's latest teeny-weeny bikini fashions! Have

fun in the sun - but don't forget the sunscreen!!

Dolphin Kicks

For this exercise you want to balance your weight on your

forearms with your elbows directly underneath your shoulders.

Make sure to pull your shoulder blades down towards the hips

(away from your ears) - this will keep the stress off your

shoulders. Extend your hips and spine, pull in your abs (this

supports your torso) and bend your right knee slightly off the

floor for more support. First Inhale, and then as you exhale

extend your left leg straight out to hip height, contracting the

glutes and hamstrings. Your hips should be facing forward at all

times. With a slight bend, return the left leg to meet the

opposite supporting leg.

Reps:

Repeat up to 20 repetitions, keeping the torso still, then switch

to the other side.

Muscle Focus:

Glutes, hamstrings, abs, and lats.

Super Butt Kicks

Lay down on your back, placing your arms down by your side. Lift

your hips off the floor in a bridge position. Your right knee

should be bent with the heel in line with your sit bone, and your

left leg should be extended straight up. As you inhale, lower

your left leg to the floor. Be sure to keep your hips still and

maintain the bridge position. Exhale and bring the leg back up to

the start position

Reps:

Repeat up to 20 reps, then lower your left leg to the floor in

the same bent position as the right. Lower your butt to the

floor, rest, and change over to the other leg.

Muscle Focus:

Glutes, hamstrings, abs

Dead Bug

Lay down on your back with knees bent at a 45-degree angle. Head,

neck and shoulders should be off the floor and hands resting on

your knees. On an exhale, draw in your abs and simultaneously

extend your left leg out and your right hand over your head.

Repeat this move, alternating your arms and legs. Keep your eyes

focused on your belly button at all times, and if you start to

feel tension in your neck, lower your head down to the floor.

(This will get easier as you build more strength in the abs.)

Reps:

Build up to 20 repetitions completed twice with a 30-second to

1-minute break. Make sure not to sacrifice form.

Muscle Focus:

Abs

Side Plank Leg Lifts

Lay down on your side, balancing on your right hip and resting on

your right forearm. Your right elbow should be directly

underneath your shoulder and your knees bent and stacked on top

of each other. While exhaling, contract your abs, and lift your

hips off the floor. At the same time, extend your left arm and

leg out to the side of your body, making sure to keep the knee

and toe facing forward.

Reps:

Try for 10-15 reps, then turn over onto your other side and

repeat.

Muscle Focus:

Glutes, abs

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