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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
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