Bikini Body WorkoutsBikini Body Workouts

Bikini Body Workouts…..

Are you trying to find the right exercises for that bikini body workout?  Do you want to get that bikini body back for the summer? There are bikini body workouts with plank exercises that I’m sure you will find helpful. Plank exercises are beneficial in a lot of ways including working out that muffin top belly fat. Look good, feel good, and wear that bikini with pride.


Include the Basic Plank Posture in your Bikini Body Workouts

Planks – What are they?

Planks are more difficult to do than they look like they would be, so I’m not saying this is going to be an easy exercise, but it is one of the best bikini body workouts that you can do.  The basic plank consist of the following steps taken from American Counsil on Exercise:

 

==> Lay flat on the floor with your elbows directly under your shoulders and your wrist in line with your elbows

==> Push your body up into your upper back and hold your chin close to your neck

 

==> In this position, brace your abdominal muscles, contracting them like you are expecting to be punched in the stomach

 

==> Hold a plank at least 20 to 30 seconds, repeating three to five more times one minute apart

 

==> Once you have gotten comfortable with planks in this way, you can get a more intense workout by doing a high plank (push-up position)

 

Here is a video on how to do a perfect plank:

 

 


Common mistakes people make while doing planks

According to American Council on Exercise these are common mistakes that you want to avoid:

 

==> Allowing your hips, head, or shoulders to drop

 

==> Placing your hands too close together, which creates internal rotation and instability at your shoulder joint

 

==> Holding your breath – It is easy to want to hold your breath during this exercise. Pay attention and try to breath as normal as possible.

 

==> Trying to hold the position too long – it is better to maintain proper form for a shorter period of time than to hold improper form for longer


Benefits from doing Planks

Planking has become a very popular exercise that is being included in exercise routines because of it’s many benefits. Do you want to tone up that belly, improve your posture, increase your flexibility, and improve your core strength? Then this is the best exercise to include.

Planks can not only help give you a more toned, fit body, they will also reduce back pain and improve your mood. Of course when you have less pain you’ll be in a better mood, but simply put, strengthening your core includes your back muscles, especially your upper back and can reduce back pain.

Most exercise routines can help improve your overall well being including your mood. Planks are somewhat different because they help stretch and ultimately relax muscle groups that often become stiff and tense from prolonged sitting. Planks can release that tension which will help with stress, moods, and pain throughout the body.

 

Back & Belly Fat

Planking actually give your body a full workout. They will help build your deep inner core muscles concentrating on the areas we want that six-pack look. You must have a plan and work your way up to a more advanced level. Planks are difficult and best to start off slow. Maintaining the correct posture during your planks is key when getting results faster.

Try the Plank Challenge…

Planking will build your abdominal muscles up making them stronger, therefore resulting in a tighter mid-section after about 20 to 30 days of doing them regularly.  Therefore, they are a great addition to add to your bikini body workouts.

 

Improve Your Balance and Posture

Side Plank

 

Maintaining the correct posture during your planking exercises can and will improve your balance and posture over a period of time when done correctly. During planking your are actually engaging your abs to stay upright.

Another reason to include planking in your bikini body workouts….

Planks work all the muscles that help with posture, like your back, chest, shoulders, abs, and neck.  Having a great posture is very important when wearing that great bikini!  When adding planks to your normal exercise routine, you will notice in time that you will sit and stand up straighter without thinking about it.

Side planking with leg raises are very beneficial for building strength and balance. You can do these using a stability ball or by laying on your side on a yoga mat in a side plank position and raising one leg and holding it for a couple of seconds then lowering it. Repeat this step two or three times rotating between sides. This exercise will test and strengthen your balance.

 

Stability Ball plank

Increased Flexibility

Yes that’s right! Yoga is not the only exercise that will increase your flexibility. Planks can do the same thing while building strength. When doing planks you engage muscle groups that do not get used very often, such as the muscles around your shoulders and shoulder blades, collarbone, hamstrings and the arches of your feet and your toes.

There are many forms of planks that can help with improving your flexibility. Side planks can help stretch out your sides, even more so if you extend your arm up over your head in line with your body.

Core Strengthening

Planking engages multiple muscle groups all at the same time. It works your glutes and hamstrings, supports proper posture, and improve balance. It takes strength and endurance in your abs, back and core when holding the plank position for several seconds at a time.

Little by little, as you increase the time and the reps you will notice your muscles getting stronger and your body will shake much less during the exercise.

You may find the video below interesting of George Hood, the current Guinness World Record holder for the longest-held abdominal plank. Although you may never reach this staggering record of holding the plank position for 1 hour, 20 minutes, and 7 seconds, it may give you a spiritual boost when considering on adding planking to your daily exercise routine.

 

 

 


 

 

Plank Challenge

 

Here is a plank challenge for you that I found from David Wolfe for his Simple Exercise that removes back and belly fat fast (Taken directly from his website);

Plank Challenge

Day 1:

Hold the plank for 20 seconds

Days 3 and 4:

Build that up to 30 seconds

Day 5:

Try holding plank for 40 seconds

Take a break on day 6
Days 7 and 8:

Hold the plank for 45 seconds

Days 9 through 11:

Hold the plank for a full minute

Day 12:

Try to plank for a full 90 seconds

Take a break on Day 13
Days 14 and 15:

Resume with 90 seconds

Days 16 and 17:

Try holding plank for 120 seconds

Day 18:

Hold plank for 150 seconds

Take a break on Day 19
Days 20 and 21:

Hold the plank for 150 seconds.

Days 22 and 23:

Try holding the plank for 180 seconds

Day 24:

Hold the plank position for 210 seconds

Take a break on Day 25
Day 26:

Hold the plank for another 210 seconds

Day 27:

Hold the plank for 240 seconds

Day 28:

Plank for as long as you can!

Congratulations!  You Did It!

 


Before & After

3 Plank exercises to get rid of your Muffin Top Belly

Here is a link to a website for 3 great plank exercises that will help you lose your muffin top belly, build your core strength, improve your endurance, posture, and mood. It’s working for me and hope it works for you.

3 plank exercises to get rid of those love handles

Please leave me comments, suggestions, questions, or ideas in the reply box at the end of this post.

 

 


 

Authors NoteMe on the beach in Punta Cana

I hope you enjoyed this post for bikini body workouts and found helpful tips and tricks for toning your body for that great bikini this summer. I would love to hear from you and about your success with planks. Please leave me feedback. It not helps me provide better information to my audience it also help people hear about real fitness experiences and their success.

Thanks and best of health and fitness!

Devara

 

Furthermore

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