Exercises for the perfect bikini body

Reverse push-ups on a chair

Grasp the edge of chairs hands just like in the picture and extend them to the end, let your legs are slightly bent with a good foothold on the floor. Begin to slowly lower the arms. The arms do not bend more than 90 degrees. The body is all the time still, so just do your hands. Back all the time you have to be straight, hips snug chair. Raise your body just on the hands and the starting position.

Make 10 to 16 repetitions for three series.

Squats

Proper squat and not so easy to perform as it seems at first sight. In fact, during the execution of proper squat, knees should not exceed the tops of your toes and your back should be straight. Put your feet hip-width; straighten your back and Squat as deep as possible bearing in mind the two aforementioned rules. But let you go more towards the back (as if you want to sit down), the balance of it shall be at his heels. When you get down, keep it in that position for two seconds and then reboot.

Repeat 16 to 20 times in three series.

Wide squats with weights

put in the position of the legs a little wider than the width of your hips so that your fingertips are outward at an angle of 45 degrees. With both hands, grasp the dumbbell (or dumbbells, or bell) of at least two pounds. Back you during the entire duration of exercise should be straight, arms straight in which the dumbbell or other weight in front of you, and your knees when you descend into the squat should not be exceed the tops of the toes. When you get down into a squat stay in this position for two seconds and re-boot.

Repeat 16 to 20 times in three series.

Additional Notes

Before performing the described exercises do not forget to warm up and stretching. Heat is running on a treadmill, , bike or otherwise at least 10 minutes.

If you are not warm enough, the described exercises can cause sprains and injuries.

It is very important to do exercises properly, not only for maximum efficiency but to avoid injury. If you are not fit, do not force. Start slowly and build up your stamina and strength. If you are unsure whether you are doing the exercises correctly, consult a professional.

When training do not forget to breathe properly. The best effect of this exercise will have to if they have completed a 30-minute cardio sessions.
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