A hot and gorgeous Bollywood actress has once said “if you have it, flaunt it” means when god has graced you with a beautiful face and body, then there is no need of hiding it at least not from your partner. You can tease your boyfriend or husband by showing your perfect curves and put on the fire in your romantic life. So ladies, it’s the time to drop the towel and show your perfectly sculpted body in a two piece. If you are thinking HOW then here is the answer.
Make a goal plan
You already knew your goal that is to get a hot bikini body, but in order to achieve that you need to plan in advance. You should know about your body stats like body mass index, required calories, etc. and then compare them with your current status to know if you are underweight, overweight or normal weight. You have to gain weight and muscles if you are malnourished and vice versa if you are obese but if you have normal weight, then you just need to tone up your body especially arms, legs and core.
This is the interesting part to get that hot body. Go and buy yourself a sexy bikini and take a picture of you in it at home and paste it on your dressing table. If you are thinking how it will motivate you then the answer is if your husband will look at your flab then he will make fun out of it and you will increase your efforts to prove him wrong. On the other hand, when you will see the picture you will realize that why your partner is losing interest in you and the reason is your uneven figure. Try the bikini on every weekend, take pictures and compare it with the original one. If you find a visible change, then congratulate you otherwise do some more effort.
To get a lean and sculpted body, you have to change your dietary habits like adding multi nutrients to your meal especially fiber and proteins. Proteins help in building muscles and also keep you full throughout the day. You should include richest sources of proteins which are lean meat, egg whites and fish, but if you are a vegan, then you can opt for soy products, veggie burger and tofu. The other nutrients like vitamins and minerals from the fruits, green leafy and non starchy vegetables also keep you energized whole day. Your body may become dehydrated after workout session that is why you need to drink at least eight glasses of water, but you should reduce your sugar and salt intake.
You can also follow a basic meal plan for example:
Early morning: Green tea + 1 fruit
Breakfast: all forms of egg whites or boiled/grilled lean meat + bread + 1 cup of low fat milk + fruit
Snack: low calorie fruits or roasted nuts
Lunch: 2 whole wheat chapattis + legumes/tofu/lean meat + salad
Snack: Whey protein or baked beans
Dinner: Same as lunch + 1 cup of warm milk before going to bed
You should avoid rice for sometime or you can replace the normal rice with brown rice. You can choose healthy recipes for lunch and dinner. You should include more fat burning fruits and veggies in your diet like kiwi fruits, baby carrots, watermelon, mint, broccoli, beans etc.
This is the most important step towards your goal and it will tone up your body and give you curves all in the right places. You should start your workout with cardio exercises like walking, running, jogging, biking, swimming, etc. these are warm up exercises which improves your blood circulation and metabolism. You can choose your favorite cardio exercise and stick to it. Then you can go for toning up exercises which are also known as bikini body shaper exercises.
Monkey row exercise
Monkey row or armpit row is the opposite of parallel bar dip and it targets your biceps and triceps. To do this exercise, you have to stand with feet at shoulder width distance. Raise the dumbbell to your side as straight up as possible as while bending your elbow outward and forward. Move your upper body a little forward from the waist and raise the armpit as high as possible and return to the original position. Repeat the same procedure with other hand.
Booty swirls exercise
This is a very effective exercise to get a sexy backside and it targets your hips and butt area. You have to go on your four means hands under shoulder and knees under hips. Lift your right leg behind you so that it becomes parallel to the ground, then draw a circle in air with right knee. Repeat the same exercise with the other leg.
Three legged dog exercise
This exercise will tone up your lower body, especially the butt, quads, hamstrings and calves. To do this workout you have to take the downward dog position by getting on all fours. Lift your middle body in upward direction and thus form an inverted ‘V’ with your body. Lift your left foot in the air while maintains this pose and extend your leg behind you. Do a calf raise on standing right leg by lifting right heel off the floor and bringing it down. Bend left knee inward towards chest and between the extended hands.
Breast stroke exercise
This workout will shape up your upper back, shoulders and legs. Hold dumbbells in each hand while your palms facing forward and stand shoulder width apart. Bend your elbows to the sides so that the weights are directly in front of your chest. Take a squat position by bending knees to 90 degrees and keep your back flat while bending the upper body to 45 degrees. Extend your arms in the line with back by retaining the squat position.
Thumbs up and thumbs down exercise
This exercise targets the most desired region for a bikini body that is chest and ABS. Get into a push up position by balancing your body on hands directly below the shoulders and toes. Do a modified push up on your knees. Keep your hands parallel to each other and your thumbs should touch each other.
This practice works on your ABS and obliques and tightens your core area. Lie flat on your back and hold a single dumbbell with both hands and position it in front of your chest. Bend your knees to the sides and bring the feet together. Simultaneously lift your shoulder a few inches towards the chest.
The rest of the body is equally important after a heavy workout session. Relax your body by swimming or meditating and take an eight hours sleep regularly. This will reduce the stress level in your body and it will respond to the healthy diet and workout more efficiently. All these practices will help you in achieving your goal in a few months time and then you can make him to take you on your second honeymoon to some coastal region where you can show off your sculpted body in a sexy bikini.