Strength Training for Bikini Beauty

Strength Training for Bikini Beauty

You can enhance the shape of your body with strength training exercises. I did it – and you can too.

Weight Lifting Bikini BodyStrength training refers to any exercise that requires your muscles to exert force against resistance. It is often associated with men or competitive athletes. But getting stronger can make your body toned and shapely. Women can enjoy the benefits of strength training without having to worry about bulking up.

Testosterone is the controlling factor, and most women have such a small amount of this hormone that they won’t develop big muscles. That doesn’t mean your body won’t change. It will. You’ll build tone, strength and endurance.

The nice thing about strength training is that you can see and feel results quickly, and you don’t have to spend a fortune to do it. It’s amazing how much you can do with a set of dumbbells. I like using dumbbells because they allow for a full range of motion. This gives shape and contour to your muscles. Plus, working out with dumbbells or “free weights” allows you to target trouble spots. If you do strength training exercises 2-3 times per week for 20 minutes you will improve your appearance — and your level of fitness.

Another benefit of strength training is the way it builds confidence.

When I first started strength training I used one-pound dumbbells. I had purchased a book about women’s bodybuilding and followed the exercises in the book. I will never forget how good it made me feel to “pump iron” – even though I was pumping only a total of two pounds. But, it was the mindset that mattered. And I got results. I had purchased weight gloves and a weight belt at the time, too, and the way I strutted around the gym you would have thought I was lifting 200 pounds! This strong and confident attitude carried over to my life outside of the gym.

Once you become comfortable with smaller weights you can build up gradually. Increasing resistance every 2-3 weeks works well. This is what I did and within a year I was able to lift heavier weights. But I discovered, over time, that lifting heavy weights wasn’t necessary. I found that I could stay toned and strong by using lighter weights and higher repetitions. The secret to getting quick and effective results is using slow controlled movements combined with focused attention on the muscles you are working.

If you visualize yourself becoming stronger and more toned with each repetition, you will achieve just that. You don’t need to lift heavy weights unless you are planning to become a competitive bodybuilder or power lifter. I am

a former competitive bodybuilder and weight lifter, but to this day my favorite set of dumbbells is a 10 pound set. I suggest keeping a journal when you begin strength training because it is fun to review your progress. And remember to write down your goals.

Experts say that writing down your goals creates the roadmap to your success. It represents a commitment. According to“Only about 5% of the population actually takes the time to write down their goals and dreams. Maybe that is why so few people actually are living the life they would like to be living.” So in addition to pumping iron — don’t forget to pump your pen.

You have more than 600 muscles in your body. Muscle tone and strength naturally diminishes with age. The medical term for this is sarcopenia. It is believed that muscle strength peaks during your 20s and then slowly declines into your 30s. You need muscle tone and strength to perform everyday tasks, and you need it for overall balance and bone density. According to Mayo Clinic Women’s HealthSource: “…much, if not most, of the decrease in muscle mass that occurs with age appears to be related to reduced physical activity.”

Strength training helps to maintain a significant amount of muscle mass as you age. It is never too late to start. The idea is to strengthen all of the muscle groups. Elastic resistance bands, small dumbbells—or even cans of vegetables can be used to build strength and offset the effects of aging. I like using resistance machines at the gym, too, but find what works for you. Consistency is the key.

Before starting any exercise program get the OK from your doctor. Afterwards, begin slowly. Here are some strength training tips:

— Warm up with light cardio for about 10 minutes. I usually do brisk walking or stationary biking. After your warm up, do some stretching. Stretching prepares your joints for motion.

— Strive to work all of the muscle groups, but avoid working the same muscle groups on consecutive days. For example, you can perform upper body exercises one day, and then do lower body exercises on another. This method is called a “split routine.” It helps to focus your energy on a few body parts instead of having to focus on your entire body. But it depends how much time you have available. When I have a hectic schedule I do a full-body routine. There is no need to over-train, but it’s good to challenge yourself. Give the specific muscles you have worked one full day of rest after each session. This gives your muscles time to recover.

— Perform 10-15 repetitions of each exercise. I usually do 2 sets of 6 different exercises.

— Perform each exercise with slow, controlled movements. Never rush.

— Remember to breathe. I suggest breathing in sync with your movements…it helps with the flow. Generally, the technique is inhale when starting – and exhale when releasing. Use a 4 count, such as…4-count up – and then 4-count down. Count slowly. Maintain good form and technique. This will maximize your benefits.

— Choose weight resistance that tires your muscles after about 12 reps. If you can’t perform 8 repetitions it means the weight is too heavy. If you can easily do 12 repetition of a particular exercise, try increasing the resistance.

— When working with weights stay focused. This is not the time to chat or fool around. Keep your concentration. You’ll get better results and you’ll avoid injury.

— Maintain good postural alignment. If you are standing, keep the knees soft. Keep your feet planted firmly on the ground. Don’t slouch.

— You can use your body weight as resistance. I like push ups. You can do them on your knees as long as you don’t have knee problems. They are good for building upper-body strength.

— Resistance bands or “stretch bands” are fun to use and they’re inexpensive. You can find them in a variety of colors and tensions. Plus, they’re great for traveling because they are light and easy to transport.

— Stop if you feel pain. Mild muscle soreness is normal, but if you experience pain or swelling — stop.

— Good nutrition goes a long way. Eat balanced meals. Add a variety of colors to your plate. Lean protein, nuts and legumes help to build strong muscles.

Start strength training now. I strongly recommend it


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Bikini Body Ready – Flat Belly Facts

Bikini Body Ready – Flat Belly Facts

The Body’s Centerpiece

The body’s torso—that area so totally on view in a bikini—is important not only for a toned, attractive female figure, but also for a healthy body. The torso houses your body’s organs: liver, kidneys, heart and ovaries, just to name a few. We all know that organ health is directly proportionate to our health.

The abdominal muscles are partly responsible for protecting those organs. You’re not going to like this, but helping them do their job is fat: nature’s natural cushion. Obviously, a toned and flat midsection is always going to be a battle for keeping body fat low, and abdominal strength high. At times in a woman’s life this is very difficult; but we all do our best.

flat belly bikini body ready abs

What You Can Expect

Six packs, washboard abs, or whatever you want to call a defined midsection has become the sign of a truly fit and attractive body. Like every personality, everyone’s abdominal structure is unique.

The abdominals consist of a wide swath of muscles that generally appear like an 8-pack down the center of the torso. The upper portion is responsible for bringing the shoulders toward the knees; the lower portion is responsible for bringing the knees to the shoulders. Not every body has a perfectly balanced set of abdominals.

TBS TIP: You don’t want to exercise your stomach for a flat tummy. Your stomach is an organ and the only exercise it gets is digestion. You want to exercise the abdominal muscles, or abs, to get a more defined and toned torso.

One thing every body has is abdominals; you just might not be able to see them. The abs hold the body upright. Without abs, you would collapse like a noodle.

We each have different body types. A person with wide shoulders and narrow hips is probably more likely to achieve those etched abs than a woman with narrow shoulders and wide hips. The object is to achieve a healthy, flat belly—those ripples of muscle just may not be in the cards for some of us!

Abs Aren’t Like other Muscles

Your abs work all day long, unlike your arms and legs. Exercising these muscles is different than most other skeletal muscle in that the abs can take a lot.

Exercises like sit-ups and leg raises are great. I personally love ab work performed on stability balls because it helps work the muscles on the sides of the abs, the obliques, as well. My one rule of thumb for all ab exercises is to perform them to FAILURE, or to the point you can’t do one more repetition.

I like to add to that rule the word boredom. The abdominals can sometimes be difficult to isolate and we may be using other muscles to perform the movement. In some cases, an improperly performed exercise can be done without fatiguing the muscle. When that happens, give it up and find another exercise.

TBS TIP: Give your abs some extra work, and give your spine a rest! Americans notoriously “rest” on our spines by slouching, while standing or sitting. Picture a crown above your head and practice lifting your head inside it: your abs and back will love you for it!

Bikini Body Ready – Flat Belly Facts- Bikini Body Ready, Abs, Flat Stomach

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Body Shaping Monroe Bikini

The Classic Body Shaping Monroe Bikini

Body control Bikini

This is a body control shaping bikini offering a slimming sexy appearance.

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Moderate coverage, full shaping bikini for the active women.

The Classic Body Shaping Monroe Bikini

This hot body shaping bikini will have you looking your best at all times. Shaping every inch of your body, the top ties behind the neck with a contoured twist supportive top. The body shaping V front scoop bikini bottom will take inches off of your waist making you look slim and trim. This bikini will engulf your hips without cutting into you. This bikini is great for swimming or sports too. It is available in four incredible colors, eggplant, white, black and sky blue.

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Quick and Easy Tips To Look Your Best in Your Bikini Swimsuit

Looking Your Best In Your New Bikini

Rejoice Your Curves

Embrace your curves, after all you are a beautiful women in a stunning bikini

Embrace your curves

Today’s society is turning to a more curvaceous body on women, which was the original popular look for women in bikinis in the 60s and 70s.  The trick is to get the right bikini or swimsuit to blend with your body type.


Tan Your Skin

Sporting a smooth even tan will make your body look healthier, smoother and sexier. With this sad we are not recommending lying in the sun for hours getting a tan. You can use tanning booths however with the increased warning on sun and UV damage to skin women today re turning to tanning lotions and spray booths to get that perfect tan. Bikini Bands are excellent for avoiding tan lines.

Carb Lookout

Carbohydrates are the one thing that can cause a woman to bloat. Carbs cause the body to retain water causing bloating


Carbonated drinks cause bloating in all women, beware, the more carbonated soda water and beach drinks you consume, the more bloated your body will appear. When bikini season is near, it is probably a good idea to trade in that diet drink for a glass of water with lime or lemon.

Interval Training

In addition to your usual work our schedule; add some quick high intensity interval training. High intensity interval training will kick up your body’s fat burning cycle.

Add Moisture

Dry skin takes away from that healthy smooth look that you want for your bikini body, Start applying a daily moisturizer to your body a couple of weeks before you travel and after every day in the sun.

Stand Tall

Stand tall in your bikini,walk with confidence

Walk with confidence when in a bikini or one piece swimsuit

The quickest and easiest way to look slimmer is to walk with correct posture, straighten your back, pull in your abs and walk with pride. Remember it is not the bikini you are wearing but how you wear your bikini – Don’t walk with the bikini, own the bikini.

Bend The Knees

Adding squats or deep knee bends to your workout routine, these will tighten your legs and make your butt firm and round. You don’t need to go to the gym for this one, simple stand with your feet shoulder width apart, arms straight out in front of you and bed your knees until they are in the 90 degree position. Hold for a count of 5 and then straighten your legs, do 3 sets of ten and feel the burn.

Oh No My Feet

After spending long days at work in shoes, your feet will be rough and swollen. Treat yourself to a pedicure and get your feet back into beach shape.

Add Water

Drink plenty of water, drinking water will actually reduce bloating and help keep your skin smooth and clear.

Go to the hill

Walking up hills is an absolutely amazing way to build your legs and tighten your butt while increasing your endurance. This may cause a bit of muscle fatigue when you start, but the benefits are amazing.

Bikini Line Care

Shaving is much quicker than waxing and is considerable less painful. Purchasing a wax kit will cost anywhere from $25 to $100. Having only a bikini line wax job will cost between $19 to $75 at a spa, a Brazilian will cost $100 plus gratitude. Shaving will cost $25 dollars the first time including razors, shave gel and moisturizer but you will get 10 to 15 sessions out of this so really it costs pennies each time.It is easy to make an appointment for a bikini wax, more difficult if you do it yourself compared to shaving which is really quite simple. Read More on Bikini Line Care

Back it Up

With all of the hype on legs and buttocks, many women forget their backs, it is very important to have a firm back to balance out all of the work they have done on their butts. Add some bent over rows, lat pull downs and pull ups to your workout.

Almost Done

If you want to look amazing on the beach, head to the gym for a workout right before you go to the beach, your body will be pumped up, firm and looking hot.

Last But Not Least

Ok you are on the beach, forget everything in this article and just have a good time, don’t fret over little things, be confident and have fun

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