While Sports Illustrated Swimsuit is known for celebrating women of all shapes in sizes, there is one common thread: everyone looks stunning in a bathing suit. And while the SI Swim model contingent may be used to donning bikinis throughout the year, most of us only do it during the summer months. We may need to put in a little extra effort before hitting the beach. What can you start doing now to see some change in the next few weeks? We tapped trainer to the stars (think Lady Gaga to Kim Kardashian) Harley Pasternak to get his top five moves.
“These are great moves because most of them focus on the posterior chain and help with posture, and target some of the more neglected parts of the body,” says Pasternak. “The moves are also very efficient and require a little to no equipment.”
Here are five workout moves to get bikini ready. Try three sets of 10-12 reps with medium-to-heavy weights when possible.
Bent-Over Dumbbell Rows
Start in a standing position holding a dumbbell in each hand. Then hinge forward until your torso is just about parallel with the floor. To begin the movement, drive your elbows behind your body and retract your shoulder blades. Bring your elbows roughly to your midline before slowly returning them to the starting position.
Kickstand Dumbbell Deadlifts
Hold a dumbbell in each hand as you stand with your feet hip-width apart. Then create a staggered stance by placing one foot a foot’s length in front of the other. Then hinge at your hips and lower your body forward, pushing your butt back and keeping your back straight. Tighten your abs and push through the front heel--keeping the weights close to your shins--to stand again and squeeze your butt at the top. It will be the front leg that’s working. Be sure to switch after your desired number of reps.
Start on all fours with hands about shoulder-width apart. Then brace your core as you lift and extend one arm and the opposite leg at the same time. You will be balancing on the other hand and knee. Hold it for a couple of seconds before switching to the other side. Keep your abs tight to prevent any rocking.
Around the World Lunge
This combination of sequences includes a reverse lunge into a forward lunge into a skater launch into a lateral lunge. Start by stepping into a lunge backward and return to the center. Then lunge to the side and return to the center before lunging to the front and returning to the center. You complete all three moves with one leg before switching over to the other. You can use weights for the move or just bodyweight.
This dynamic movement is a combination of a lying hip thrust with a dumbbell tricep extension. Lie on your back with your knees bent and a dumbbell in each hand. Bend your elbows so that the weights are by your ears with your elbows pointing toward the sky. Then, at the same time, squeeze your glutes and lift your hips, making your body into a straight line. As you’re doing that, extend your arms, so the weights are now above your chest. Return to the starting position.