Spring into Swimsuit Shape: 5 Easy Exercises!

A1. Dumbbell Squats

Starting Position:

Stand up straight with feet shoulder-width apart.

Hold a dumbbell in each hand with arms hanging down at your sides and palms facing one another.

Maintain a neutral spine and a slight bend in the knees throughout the exercise.

Movement:

Lower your body by bending from your hips and knees stopping when your thighs are parallel with the floor.

Contracting the quadriceps muscles, slowly return to the starting position.

Key Points:

Exhale while returning to the starting position and inhale while lowering your body.

Do not let your knees ride over your toes (you should be able to see your feet at all times).

It helps to find a marker on the wall to keep your eye on as you lift and lower, otherwise your head may tend to fall forward and your body will follow.

Think about sitting back in a chair as you are lowering down.

Push off with your heels as you return to the starting position.

You may want to try this exercise without weights until you master the movement. It’s a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead to injuries.

Perform 15 repetitions and immediately go to the next exercise.

A2. Dumbbell Reverse Lat Row

Starting Position:

Sit on a bench with your feet close together.

Hold a dumbbell in each hand with your arms hanging down at your sides and palms facing one another.

Bend your upper body so it is parallel with the floor.

Movement:

Contracting the mid to lower back muscles, draw both arms toward your body and turn your wrists so that your palms are facing the ceiling. Keep your elbows tight against the body and stop when your arms are at chest level.

Slowly return to the starting position.

Key Points:

Exhale while lifting the weight.

Inhale while returning to the starting position Perform 15 repetitions and immediately go to the next exercise.

A3. The Lunge

Starting Position:

Stand straight with your feet together.

Hold a dumbbell or cans in each hand with your arms down at your sides.

Movement:

Step forward with the right leg and lower the left leg until the knee almost touches the floor.

Contracting the quadriceps muscles, push off your right foot slowly returning to the starting position.

Alternate the motion with the left leg to complete the set.

Key Points:

Inhale while stepping forward.

Exhale while returning to the starting position.

The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.

Make sure your head is up and your back is straight.

Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement.

Your right knee should not pass your right foot. You should be able to see your toes at all times.

If you have one leg that is more dominant than the other, start out with the less dominant leg first.

Discontinue this exercise if you feel any discomfort in your knees.

Perform 12 repetitions for each leg and immediately go to the next exercise.

A4. Dumbbell Chest Press

Starting Position:

Lie on a flat bench with your spine in a neutral position.

Hold a dumbbell in each hand at chest level with your upper arm parallel to the floor and your elbows facing outward.

Movement:

Contracting the chest muscles, press both arms upward above the chest until the arms are almost fully extended with a slight bend in the elbows.

Slowly return to the starting position.

Key Points:

Exhale while lifting the weights.

Inhale while returning to the starting position.

Perform 12 repetitions.

After completing the Chest Press, Wait 30 seconds and repeat A1-A4 three additional times (remember to wait 30 seconds after A4 before repeating the sequence). The entire process will take approximately 25 minutes. If you haven’t worked out in a very long time or are a beginner, perform A1-A4 a total of two cycles (2 sets).

After completing the above, go to the cardiovascular phase below.

B1. Cardiovascular Exercise
You can perform any type of cardiovascular exercise such as power walking on the treadmill, the stationary bike, elliptical trainer etc. However, use a heart rate monitor and after a 5 minute warm-up, gradually increase your target heart rate to 70 percent to 75 percent and maintain it for 20 minutes. Then, cool down for 5 minutes.

Perform the above routine (weights and cardio) three alternate days per week. If you’re feeling energized, add the cardio component one additional day without the weight-training exercises.

Prepare for some serious perspiration and ultimately a slimmer body -- just in time for bikini season.

As always, please check with your doctor before beginning any exercise program.