Look Good in a Swimsuit

1.DIPPING TOES

By Karen Asp

Which bits of your body do you hide under your sarong? If you answer belly, bum and thighs, you’re not alone: 84 per cent of women cite these as their biggest problem areas. To the rescue: a multitasking routine that combines the principles of Pilates, yoga and ballet to target multiple muscle groups and slim you down from every angle.

In 3 to 4 weeks, you’ll be leaner and stronger, and burning even more fat all day long with new muscle. Plus, you’ll have extra energy for brisk cardio workouts and the confidence to get back into your cossie. Get ready for your best beach body ever.

What you need

A sturdy chair and a resistance band (optional)

How to do it

Do this routine 3 to 6 times a week. Start with the Main Move. If that’s too challenging, try the Make It Easier option. Once you master the Main Move, progress to the Make It Harder version. Add cardio Do 30 minutes of moderate cardio at least 3 or 4 times a week. Try interval walking, cycling, swimming or Zumba—anything that’s going to get your heart pumping.

1. Dipping Toes

Best for belly; also tones thighs
Sitting on a bench or chair, lean back and lift knees towards chest, hands lightly on seat for balance. With stomach muscles pulled in and torso lifted, slowly lower both feet together as close as you can to the ground without touching. Pause, then use stomach to pull knees back up to starting position. Repeat 20 times.
Make It Easier: Alternate lowering just one foot at a time.
Make It Harder: Extend arms in front of you while lowering one
or both legs.

2.STANDING SIDE-OVERS

2. Standing Side-Overs

Best for sides of belly (obliques); also tones thighs
Stand with hands behind head, feet together. Lift left leg to side about 30 cm as you simultaneously bend upper body to left. Pause and return to starting position. Do 8 to 10 repetitions. Switch sides and repeat.
Make It Easier: Rest right hand on a bench for support and place left hand behind head.
Make It Harder: Tie an exercise band in a loop and place it around both ankles to provide resistance as you lift your leg.

Eat belly-friendly

Work the Flat Belly Diet! meals into your three-week eating plan to wave goodbye to even more belly fat.

3.WARRIOR-TO-STORK POSE

3. Warrior-to-Stork Pose

Best for thighs; also tones bum, belly
Begin with arms overhead, palms facing in, right knee bent slightly, and left foot behind you so only toes touch ground. Strike Warrior Pose: raise left leg to nearly hip height and lower torso and arms until about parallel to ground, then use tummy muscles to stand, raising left knee in front of you without touching ground, into Stork Pose. Return to Warrior Pose without left foot touching ground. Do 8 to 10 reps, then switch sides.
Make It Easier: Don’t hinge forwards as far and lift back leg only halfway to hip level.
Make It Harder: Hinge body forwards; do 8 tiny pulses, lifting and lowering back leg just a few centimetres.

4.PLANK EXTENSION

4. Plank Extension

Best for bum; also tones belly
Place hands on the seat of a bench or chair and walk legs back until body forms a straight line from head to heels with wrists beneath shoulders. Using stomach muscles to prevent your back from sagging, raise right leg 15 to 30 cm (left). Pause and lower. Do 5 times; switch legs.
Make It Easier: Get on your hands and knees, then extend right leg behind you. Lift and lower 5 times, then switch legs.
Make It Harder: Do this move on the ground in full push-up position, balancing on your hands and toes.