Cosmoplitan
  • Connect with Cosmo

FASHION OVERVIEW

SAVE AND SHARE


Twitter Facebook
Gallo Images/Thinkstock Images

Get a Beach Body Fast

It takes just four weeks to get bikini ready. Here's how to tone up your wobbly bits in a hurry.

Before You Begin The Plan:

You'll need to get: A fitness ball and a pair of 3kg and 4kg dumb-bells (or two two-litre bottles of water if you don't have the kit).
Warm up well: Make sure you jog and stretch for five minutes, both before and after your exercise session.

A month is plenty of time to get in shape, says personal trainer Joe Fournier, author of The Red Carpet Workout (Headline Book Publishing) 'If I'm working on a film set, I rarely have longer to tone up the stars. Your muscles react well to exercise if you're consistent, so keep it up through the month.'

The Oscar Arms Workout
'Arms are susceptible to "skinny fat", so even slender celebs have batwing moments,' says Fournier. 'The trick is to work all three muscle groups - biceps, triceps and deltoids.' How often? Do three sets of 12 repetitions, four days a week, for each of the following:

• Bicep Curl: Stand with feet shoulder-width apart, knees slightly bent and arms at your sides, holding 4kg dumb-bells, with palms facing forwards and elbows straight. Curl your arms up towards your shoulders, keeping your back straight. Slowly lower your arms to your sides.

• Tricep Dip:
Sit on the floor with your back to a chair. Rest your hands behind you on the chair, with your fingers pointing forwards. Lift your buttocks off the ground and straighten your legs so only your heels are touching the floor. Bend your elbows to lower your buttocks towards the floor. Push back up until your elbows are straight.

• Deltoid Lift:
Stand with your arms resting at your sides, holding 3kg dumbbells. Bend your torso forwards, keeping your back straight and your arms hanging in front of you. Raise both arms outwards to shoulder height. Lower both arms and repeat the lift.
 


Author: Ruth Tierney
LATEST ARTICLES
Fitness
The Work Out Programme That Will Have You Looking Like Marilyn Monroe

Marilyn tells us in her own words how she acquired her sexy shape Read More

Fitness
Feed Yourself Fit

Exercise your shopping muscles while getting the most out of your workout with endurance-boosting, injury-busting food Read More

Fitness
5 Fat Burning Activities to Start Today

Alternate between these five exercises and you'll soon see a massive difference Read More

Fitness
Retail Therapy Yourself Back Into The Gym

Getting back into your gym routine is HARD. The holidays were all about eating, chilling out and meeting up with friends. Hitting the gym wasn't exactly number 1 on your list of things to do every day. Read More

FUN FEARLESS COMMENTS

mballym

Its important to be honest about ur relationship. each couple's relationship is unique. The way way...

Angelface183

Iam fun, Iam wild I say what i want when i want Iam a party freak my baby girl is my no 1. Iam fun...

heavensdiva

Agh Different Ppl Diffrnt Opion. Nice Person Wana Meet Frnds, Get To Know Ppl. caring. commited....

Mo_100

Im one lovable person and enjoy being around people. I dont like telling people the kind of person I...

to

Thomas Wesley Pentz/Diplo

Age
35
Home Town
Tupelo, Mississippi
Hair
Blonde
Eyes
Blue
Status
Single
Star Sign
Scorpio
Passions
Music, fashion and design
Capture your memories (and share the good times)

Canon's new vid cams are so gorgeous (and tiny) - a must-take-along for festivals! And good times of every description

READ MORE
PROMOTIONS