5 Exercises for the Bikini Bootcamp

The Bikini Bootcamp was created by Erica Gragg and Melissa Perlman at the Amansala Spa in Mexico. This spa is a popular retreat for celebrities who want to lose between 4 to 10 pounds in two weeks. This weight loss is achieved through healthy eating, exercise, motivation techniques and meditation. The exercise plan on the Bikini Bootcamp includes 40 minutes a day of circuit training to boost metabolism and tone the body, 20 minutes every other day of core strengthening which will flatten the stomach and support the back, 15 minutes a day of yoga, which will strengthen and elongate muscles, and 60 minutes a day of walking because this form of gentle cardio can increase fat loss. Below are several exercises that work well with the circuit training aspect of the Bikini Bootcamp Diet.

Exercise #1: Squats

Begin this exercise by holding a dumbbell in each hand, palms facing your body. Stand with your feet hip-width apart with your weight in your heels. Hands should hang comfortably down your sides. Sit back and down. Lower until your thighs are parallel to the floor. Make sure your knees are not extending beyond your toes. Slowly straighten your legs and stand back up. Repeat 10 times.

Exercise #2: Lunges

Standing with your feet hip-width apart with your weight in your heels. Place your hands on your hips. Lift your left foot and step forward into a stride. When your foot touches the ground, slowly bend both your knees until they both form a 90-degree angle. Make sure your front knee is not extending past your toes. Slowly press off the ball of your left foot and return to the starting position. Repeat the lunge on the other side. Do 10 repetitions per side.

Complete each exercise of this set one time, then rest for 1 minute, then repeat the set again.

Exercise #3: Shoulder Presses

Holding a dumbbell in each hand, sit on a bench with back support. Place feet in front of you firmly on the floor, approximately hip-width apart. Bend your elbows and raise your arms to shoulder height. Now, push the dumbbells overhead, so that your arms are forming the letter V. Slowly return to the starting position. Repeat 12 times.

Exercise #4: Lateral Raises

Begin the lateral raise exercise by holding a dumbbell in each hand and stand with feet hip-width apart. Bend your elbows slightly and bring the dumbbells in front of your thighs. Palms will be facing your body. Lift your arms up and out to your side until the dumbbells are at shoulder height. Your body should form the letter T. Slowly lower the weight to the starting position. Continue for 12 repetitions.

Complete each exercise of this set one time, then rest for 1 minute, then repeat the set again.

Exercise #5: Weighted Crunches

Lie on your back while holding a lightweight dumbbell in both hands against your chest. Bend your knees and place your feet hip-width apart, flat on the floor straight behind your body. Curl up and forward so that your shoulder, neck and head are off the floor. Hold for 2 seconds. Return to the floor. Repeat 20 times.

Share.

About Author

Posts By Sequoia