Tips to Maintain Your Bikini Body Through Winter

It’s easy to maintain a bikini body through winter with this lounge-room based workout. Check out these 7 simple workouts!

Although this sequence only takes 15 minutes to work through, it delivers big results. Expect to be firmer in the legs, have more lift in your bottom, a tinier waist and feel firmer through the arms and the back.

Not only will these exercises tone and strengthen your entire body, but they will ensure you stand taller and will realign the body too. Making it the perfect sequence to do after a long day of work to wind down. All you will need is yourself and a Pilates mat to help cushion your back. Aim to do this Pilates workout 3-4 times throughout your week to see great results and help to get in shape for bikini season!

1) Bridging

  • Areas targeted: Bottom and backs of the legs
  • Perform 8-10 times

  1. Lay down on your mat with your legs bent and the feet hip distanced apart.
  2. Inhale to prepare and as you exhale roll your hips towards you flattening your lower back into the mat and continue to peel through the spine until you are in a bridge position. You want to have a nice line from the knees to the shoulders.
  3. Inhale at the top and as you exhale begin to roll down through the spine back to the start position. Make sure you have your tummy tight throughout the whole movement and you are squeezing your bottom for the best results!

2) Bridging with leg lift

  • Areas targeted: Bottom and backs of the legs
  • Perform 5-8 times each side

  1. Come into a bridge position to begin this exercise.
  2. As you inhale begin to lift one leg to table-top ensuring that the knee stays directly above the pelvis and the hips stay level.
  3. Exhale as you place the leg back down on the floor. Alternate from side to side and make sure that the hips don’t move about – the aim is to keep the hips nice and high whilst you alternate the legs.

3) Chest Lift

  • Areas targeted: Abdominals
  • Perform 8-10 times

  1. Interlace the fingers and place the hands behind the head.
  2. Imprint the lower back into the mat and lift the legs one at a time to tabletop. To ease into this version feel free to keep the legs bent with the feet flat on the floor.
  3. Inhale to prepare and as you exhale, begin to curl up with the head, neck and shoulders. Feel when you curl up that the waist cinches in further and avoid pushing the abdominals out. The knees should stay directly stacked above the hips or with the feet flat against the floor if you’re practicing the gentler version.
  4. Inhale at the top and breathe out to slowly relax the upper body down to the start position.

4) Criss Cross

  • Areas targeted: Abdominals and obliques
  • Perform 8-10 times each side alternating

  1. Interlace the fingers and place the hands behind the head. Imprint the lower back into the mat and lift the legs one at a time to tabletop.
  2. Inhale to prepare and curl up into a chest lift position to begin the exercise.
  3. Exhale to twist the upper body towards the left, taking the right elbow towards the left knee and allow the right leg to straighten.
  4. Inhale to bring the legs back to tabletop and the body through centre. Breathe out to twist to the other side. Feel as you twist that you connect the opposite armpit to the opposite hipbone and avoid losing the height of your chest lift as you come through centre.

5) Single Leg Kick

  • Areas targeted: Glutes and hamstrings

  • Perform 8-10 times each side

  1. Start by laying on your tummy with your hands clasped together and propped up on your elbows. You will be in a slight amount of back extension so make sure you keep your belly button pulled towards your spine so your stomach stays connected.
  2. Bend one leg and kick the heel towards the glute twice.
  3. Lift the knee up to clear the thigh off the floor and feel how the back of the leg and the glute squeeze.
  4. Keep the knee lifted as you then straighten the leg and place it back down on the floor.
  5. Alternate from side to side and ensure that the hips stay planted down into the mat and your belly stays connected.

6) Swan 1

  • Areas targeted: Triceps and back

  • Perform 6-8 times

  1. Start by lying on your stomach with your arms bent close to the body and the hands underneath the shoulders.
  2. Inhale to prepare and as you exhale begin to press up into a c-curve of the spine.
  3. Inhale at the top and ensure the arms are close to the sides of the body and the shoulders are pulled down the back.
  4. Exhale as you lower yourself back onto the mat feeling as though you are pushing your hands away from you to activate your triceps.

7) Quadruped

  • Areas targeted: Arms, back, shoulders and glutes
  • Perform 8-10 times each side alternating

  1. Start on the hands and the knees ensuring that the hands are directly underneath the shoulders and the knees are underneath the hips.
  2. The back should be as flat as possible with the stomach connected to ensure that you don’t start arching through the lower back.
  3. As you exhale extend one arm in front and the opposite leg behind you squeezing through the glute.
  4. Inhale to return to centre and exhale to repeat to the opposite side.
  5. As you do the movement ensure the body stays still throughout and you don’t start swaying from side to side.

Peta Serras is a Pilates Instructor, Model and Holistic Health Coach. For more, visit www.petaserras.com.

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