Muscle Media Magazine

    Subscribe to Updates

    Get the latest creative news from FooBar about art, design and business.

    What's Hot

    What do you bring to the table…?

    Estrogen, Oral Contraceptives AND Muscle Growth

    The Dynamic Warm-Up

    Facebook Twitter Instagram
    Facebook Instagram RSS
    Muscle Media Magazine
    Subscribe Login
    • Store
    • Our Magazine
      • Magazine Download Desktop
      • Magazine Download Mobile
      • Apple News
    • TRAINING
      1. Fitness class
      2. Gym equipment
      3. Routines
      4. Sport equipment
      5. View All

      The Importance of Working Your Core Muscle

      You Need More Than Aerobic Exercise

      Exercise Videos At Home

      All About Working The Transverse Abdominals

      Rowing Machine, Exercise Equipment

      Free Weights vs. Machine Exercise

      Training With a Stability Ball

      Buying An All-In-One Home Gym

      Arm Exercise

      Get Minutes Of Fitness Exercise

      5 Super Simple Exercise Tips

      The Importance of Working Your Core Muscle

      Exercise Equipment Options

      Training With a Stability Ball

      Equipment for Home Exercise

      Amazing Kettlebell Workout Produces Superior Results

      Estrogen, Oral Contraceptives AND Muscle Growth

      The Dynamic Warm-Up

      Get Up Get Outside Get Moving

       Benefits of Hypertrophy Training

    • DATING

      6 Tips For Safe Online Dating

      Single Dads, 8 Dating Rules

      Your Digital Spring Date

      3 Things That Can Save You When You Don’t Know What To Say

      “Tools” For Picking-Up Girls

    • HEALTH & WELLNESS
      1. BODY
      2. DIET & NUTRITION
      3. MIND
      4. MOTIVATION
      5. SPIRIT
      6. TOPICS FOR MEN
      7. View All

      Are  SARMs the future of sport performance?

      Preventing Age-Related Muscle Loss

      Sleep & Athletic   Performance

      Antihistamines  &  Physical Activity

      Timing Your Nutrition

      Performance Supplementation

      Why go Raw?

      Amino Acids in Food

      Preventing Age-Related Muscle Loss

      Making Exercise More Fun

      Mirror, Mirror on the Wall… Body Image

      Hypnosis Weight Loss: Stop the “Weighting”

      Preventing Age-Related Muscle Loss

      Get Minutes Of Fitness Exercise

      5 Super Simple Exercise Tips

      Child Exercise Equipment

      Preventing Age-Related Muscle Loss

      Making Exercise More Fun

      Spiritual Growth: Spiritual Challenges of Modern Times

      Hypnosis Weight Loss: Stop the “Weighting”

      Timing Your Nutrition

      Preventing Age-Related Muscle Loss

      Antihistamines  &  Physical Activity

      Single Dads, 8 Dating Rules

      Timing Your Nutrition

      Mental Strengthening for Athletes with Injuries

      Are  SARMs the future of sport performance?

      Preventing Age-Related Muscle Loss

    • DIET & NUTRITION
      • LOSE WEIGHT
      • RECIPES
    Muscle Media Magazine
    Home»HEALTH & WELLNESS»BODY»Summer Fitness For Busy Women: 4 Quick Tips For Bikini Time
    BODY

    Summer Fitness For Busy Women: 4 Quick Tips For Bikini Time

    Facebook Twitter Pinterest LinkedIn Tumblr WhatsApp VKontakte Email
    summer Summer-Fitness-Busy-Women-Muscle-Media
    Share
    Facebook Twitter LinkedIn Pinterest Email
    By Muscle Media

     

    It’s summer time, and the living is easy, except when you have to think about putting on an itsy-bitsy-teeny-weeny-yellow-polka-dot bikini! But don’t worry, there’s still time to get in shape to strut your stuff on the beach or the boardwalk!

    These tried-and-tested exercises can give you quick results this summer with focused, 10-minute workouts every other day. (If you’re on a serious mission and feeling really motivated, feel free to go for it every day!) Don’t forget to mix up these moves with some cardio work, even if it’s just a game of soccer with the kids or a brisk walk to the park. Take advantage of the extra quality time you’re spending with the kids, family or friends this summer, whether at home or on vacation. Put the fun things you do to work to stay active. Every calorie counts!

    After a few weeks with these exercises, you can look your best in the season’s latest summer bikini fashions! Have fun in the sun, but don’t forget the sunscreen!!

     

    Dolphin Kicks

    For this exercise you want to balance your weight on your forearms with your elbows directly underneath your shoulders. Make sure to pull your shoulder blades down towards the hips (away from your ears) – this will keep the stress off your shoulders. Extend your hips and spine, pull in your abs (this supports your torso) and bend your right knee slightly off the floor for more support. First Inhale, and then as you exhale extend your left leg straight out to hip height, contracting the glutes and hamstrings. Your hips should be facing forward at all times. With a slight bend, return the left leg to meet the opposite supporting leg.

    Reps: Repeat up to 20 repetitions, keeping the torso still, then switch to the other side.

    Muscle Focus: Glutes, hamstrings, abs, and lats.

     

    Summer-Fitness-Busy-Women-butt-kick-Muscle-MediaSuper Butt Kicks

    Lay down on your back, placing your arms down by your side. Lift your hips off the floor in a bridge position. Your right knee should be bent with the heel in line with your sit bone, and your left leg should be extended straight up. As you inhale, lower your left leg to the floor. Be sure to keep your hips still and maintain the bridge position. Exhale and bring the leg back up to the start position

    Reps: Repeat up to 20 reps, then lower your left leg to the floor in the same bent position as the right. Lower your butt to the floor, rest, and change over to the other leg.

    Muscle Focus: Glutes, hamstrings, abs

     

    Dead Bug

    Lay down on your back with knees bent at a 45-degree angle. Head, neck and shoulders should be off the floor and hands resting on your knees. On an exhale, draw in your abs and simultaneously extend your left leg out and your right hand over your head. Repeat this move, alternating your arms and legs. Keep your eyes focused on your belly button at all times, and if you start to feel tension in your neck, lower your head down to the floor. (This will get easier as you build more strength in the abs.)

    Reps: Build up to 20 repetitions completed twice with a 30-second to 1-minute break. Make sure not to sacrifice form.

    Muscle Focus: Abs

     

    Summer-Fitness-Busy-Women-side-plank-Muscle-MediaSide Plank Leg Lifts

    Lay down on your side, balancing on your right hip and resting on your right forearm. Your right elbow should be directly underneath your shoulder and your knees bent and stacked on top of each other. While exhaling, contract your abs, and lift your hips off the floor. At the same time, extend your left arm and leg out to the side of your body, making sure to keep the knee and toe facing forward.

    Reps: Try for 10-15 reps, then turn over onto your other side and repeat.

    Muscle Focus: Glutes, abs

    abs beach bikini Busy Dead Bug Dolphin Kicks exercise exercises fitness Glutes hamstrings lats muscle Muscle Focus shape Side Plank Leg Lifts summer Super Butt Kicks tips women
    Share. Facebook Twitter Pinterest LinkedIn Tumblr WhatsApp Email
    Previous ArticleReverse Lunge to Shape Your Legs and Tone Your Butt
    Next Article A Primer of Essential Amino Acids

    Related Posts

    Estrogen, Oral Contraceptives AND Muscle Growth

    The Dynamic Warm-Up

    Timing Your Nutrition

    Mental Strengthening for Athletes with Injuries

    Comments are closed.

    infinitelabs digital
    • Facebook
    • Twitter
    • Pinterest
    • Instagram
    • YouTube
    • Vimeo
    Don't Miss
    DR TOM - GOT A MINUTE
    DR TOM - GOT A MINUTE

    What do you bring to the table…?

    This is one of the questions I most often ask of my patients and clients.…

    Estrogen, Oral Contraceptives AND Muscle Growth

    The Dynamic Warm-Up

    Timing Your Nutrition

    Subscribe to Updates

    Get the latest creative news from SmartMag about art & design.

    infinitelabs digital
    Facebook Instagram
    • Advertise with us
    • Contact Us
    • Muscle Media Magazine App Downloads
    • Privacy Policy
    • Terms of Use
    • Write for Muscle Media
    © 2023 musclemediaonline.com | All rights designed. Designed by Infinite Labs Digital.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?