4 Weeks to Bikini Abs

BALL PIKE

There’s nothing more satisfying than putting on a bikini and liking what you see in the mirror. Follow our workout and diet plan and you’ll see a real difference in only one month!

Works: Rectus Abdominis, Obliques

Begin in a pushup position with your legs extended and your toes on top of a stability ball. Lift your hips toward the ceiling into an inverted V, with arms fully extended. Slowly lower your hips, rolling the ball back to full pushup position.

(To make it easier, pull the knees in toward the chest rather then piking your hips up.)

Do three sets of 20 reps.

LONG LEVER BALANCE BALL SITUP Works: Rectus Abdominis Lie face up on a stability ball with your upper back resting on theball. Keep your feet flat on the floor about hip-distance apart. Hold a light dumbbell or medicine ball in both hands and extend arms over your chest. Reach up as far as you can, bringing your upper back off the ball; slowly descend back to start and repeat. Focus on contracting your abdominals rather than pulling from your hips. Do three sets of 15–20 reps.

BODY SAW

Works: Rectus Abdominis, Transverse Abdominis, Serratus Interior, Internal Obliques

Begin in a forearm plank position with elbows underneath your shoulders. Rock forward and backward about six inches in each direction, moving just your torso. To increase the challenge, you can place sliders or gliding plates below your toes; from plank position slide forward and backward, moving your torso while keeping hips engaged and core tight. (This move can also be done with the top of your feet in a TRX toe cage, rocking six to 12 inches back and forth.)

Do three sets of 15–20 reps.

ROTATING ANGEL

Works: External Obliques, Rectus Abdominis, Transverse Abdominis, Serratus Anterior

Begin in a side plank, right elbow on floor directly below right shoulder and forearm perpendicular to body. Hold a light dumbbell in your left hand in front of body. Stack legs and place feet on round side of a Bosu. Lift hips off the floor, bringing dumbbell below body. Rotate torso a few degrees to the left. Extend left hand toward ceiling, bringing the rest of your body parallel to the floor. Rotate torso back toward floor, bringing weight underneath you, and repeat.

Do three sets of 15–20 reps per side.

MINI GETUP

Works: Internal and External Obliques Serratus Anterior

Lie faceup on the floor with right leg crossed over left thigh, right foot on the floor, left palm on floor, right arm extended over shoulder. Lift upper body off the floor, leading the movement from your right shoulder; keep right arm extended. Continue pulling yourself forward until you are sitting upright, using your abs to drive yourself upward. You can use your left hand to help lightly push yourself off the floor. Slowly reverse back to start. Complete all reps in the set; switch sides and repeat.

Do three sets of 15 reps. per side.

LANDMINE 180S Works: Shoulders, Internal and External Obliques, Erector Spinae, Glutes Position a barbell on the floor propped up in a corner or use a landmine base. Hold the free end of the barbell with both hands and stand with feet shoulder-distance apart. Pivot slightly to the right, bringing the end of the barbell outside your right hip. This is your starting position. Rotate trunk and hips to swing barbell in an arc toward outside of left hip. Keep arms extended and your spine neutral, making sure to rotate at the waist, not the torso. Reverse the movement, rotating from left side to right. To increase the challenge, add weight to the barbell. Do two sets of 20 reps.