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(HealthNewsDigest.com) – Jay Cardiello of Cardiello Fitness has 10 quick steps to make your body bikini-ready in time for the summer. Try these moves 3 times a week, and get your swimsuit ready; you’ll be in top shape when the beaches open. Jay is a Certified Strength and Conditioning Coach, a Certified Personal Trainer and a Certified Sports Nutritionist.
1. The Anywhere Butt-Buster
Bikini Focus: Buttocks and Core Region
I. Squeeze the butt together with isometric tension and hold that tension for at least 15-30 seconds per squeeze. Do this for no less than 5 minutes each day. It firms and tones your butt so well, that you leave all beach goers turning around to take a second look.
2. Step-Up to a New You
Bikini Focus: Glutes, Thighs and Hamstrings
I. Step-ups can be done both at the gym and at home. All you need is a chair, or workout bench. Then step up onto the chair or bench, focusing all your weight onto the leg (plant leg) that you are placing on the chair, or bench. Then, squeeze your butt on the side of the leg stepping up as you perform the step up. Now, step down and repeat with your other leg.
3. The One-Piece Plank
Fitness Focus: Arms, Chest, Back, Legs, Glutes and Abdominals
I. Sit with legs extended and toes pointed, pressing palms to the ground 6 inches behind your butt, fingers pointing towards your back.
II. Engage your abs and arch upper back slightly.
III. Press body weight into your hands and lift hips up, forming one line from ankles to shoulders.
IV. As you lift hips, try to touch the balls of both feet to the ground.
V. Hold for 2 counts, then return to starting position; repeat 10 times.
4. The Two-Piece Plank
Bikini Focus: Lower Back and Core
I. First, lie facedown with your elbows aligned directly under shoulders.
II. Next, lift hips and your left leg off the ground for a total of 10 inches. Balance your body weight on the forearms and the stabilizing leg. Hold this position for 60 seconds. Be sure to keep your abs engaged, your hips lifted and head in line with spine. Then, switch legs and repeat on opposite side.
5. Half-Seated Hip Circle
Bikini Focus: Abs, Thighs and Obliques
I. First, lean back on elbows, abs tight, fingers cupping sides of hips to keep your pelvis still.
II. Next, extend your legs approximately 45 degrees, while keeping lower back pressed to the ground.
III. To further gain strength and tone: Point your toes, press inner thighs together, and trace 12 large clockwise circles in the air with both feet, then trace 12 counterclockwise circles.
6. The Sea-Spray Lunge
Bikini Focus: Thighs, Glutes, Calves, Abs and Shoulders
I. As you lower into the lunge, bring both of your arms out to sides at shoulder height.
II. Then, hold for a 10 count. Next, rise and return to standing, while bringing legs and arms back to starting position.
III. Alternate 30 reps (15 per leg) with control and proper movement.
7. The Seagull
Bikini Focus: Shoulders, Abs, and Buttocks
I. Holding a dumbbell in each hand, stand on right leg, left leg lifted a few inches behind you.
II. With back flat and weights below shoulders, lean forward from hips.
III. Lift arms directly out to sides as you raise left leg and lean forward until body is almost parallel to floor.
IV. Return to start. Do 12 reps; switch legs and repeat.
8. Tidal Squat
Bikini Focus: Buttocks, Thighs, Inner and Outer Leg and Hamstrings
I. Stand with feet slightly wider than shoulder-width apart and turned out 45 degrees.
II. Bend knees 90 degrees into a squat, keeping torso upright and knees over ankles.
III. From that position, step left foot to the right, walking sideways.
IV. Take about 10 steps to the right and repeat on the left.
9. Say “Good Morning” to a Great Core
Bikini Focus: Hamstrings, Buttocks and Lower Back
I. Standing with feet shoulder-width apart, rest a body bar across your shoulders and take hold of either side with palms facing forward.
II. Keeping knees slightly bent and torso straight, slowly bend from your hips until your upper body is parallel to the floor.
III. Hold for 5 counts.
IV. Return to start and repeat for a total of 8 to 10 times.
10. Sunrise and Sets: The Envy of Every Man
Bikini Focus: Thighs, Glutes, Calves, Shoulders and Abdominals
I. Stand with feet approximately shoulder width apart with your arms at placed at the sides.
II. Lift arms overhead with palms facing in, lifting right leg from the hip until it’s parallel to the ground.
III. Hold for a 5 count, then drop right foot into a front lunge.
IV. Alternate Legs: Perform 10-12 Repetitions on each leg.
Through years of honing his skills in both the athletic arena and with Hollywood’s top celebrities, Jay is now sought after as the best kept secret for peak physical form and performance. Jay has worked with such celebrities as: Kyan Douglas, Beri Smithers, Tiki Barber, The Real Housewives of NYC to name a few. He is just off of a two year tour with rap music superstar 50 Cent.
Jay is a sponsored spokesperson for Vitamin Water. He has been featured on E!, MTV, Sirius Radio, The Real Housewives of New York, BET All Access, Channel 12 New York, CBS, WNBC and in Forbes.com, The New York Times, Blender, Hamptons, Physique, New York, In Touch Weekly, Woman’s Day, In Style Weddings. He is also contributing writer for Bodybuilding.com.
www.cardiellofitness.com
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