Bikini season has arrived! Be confident in any of summer’s skimpy styles using a workout targeting three common problem areas: Arms (triceps and biceps), abs and thighs. We asked Lifestyle and Fitness Expert Tom Holland, an exercise physiologist and certified sports nutritionist with over two decades of experience, for advice on targeting these areas.
Trouble Zone 1: Thighs
Must-do Moves: The Split Squat
“This is an extremely effective exercise that targets the front of the thighs,” say Holland. “It entails putting one leg back and up on a bench or step, then lowering and raising your body, making sure to keep your knee behind your toes. You can do it holding dumbbells for added resistance and intensity.” Do 2-3 sets of 10-15 repetitions per leg.
Trouble Zone 2: Arms
Must-do Moves: Dumbbell Biceps Curls & Dumbbell Triceps Kickbacks
One of my favorite ways to sculpt the arms is to “superset” dumbbell biceps curls with dumbbell triceps kickbacks, explains Holland. Do one set of biceps curls, then immediately do a set of triceps kickbacks (this equals one complete set). Do 2-3 sets of 10-15 repetitions.
Trouble Zone 3: Abs
Must-do Moves: Core Crunches
According to Holland, it’s important to remember first and foremost that “abs are made in the kitchen” meaning that a healthy diet is essential to achieving a flat midsection. “That being said, you also need to perform core exercises to achieve strong and sculpted abs,” explains Holland, adding: “I like to target all three regions on the abdominals with three separate exercises.” Do 25 repetitions of each regular crunches, oblique crunches and lower ab crunches; do 1-3 sets.
If your legs are being extra stubborn, try adding a little jump rope action into your workouts doing the 30 day ab challenge.
