Bikini Body Workout Plans The Complete List Rated and Reviewed
If you dread going to the beach or pool because that means you have to put on a swimsuit, you are not alone. A bikini focused workout plan can help you get in shape and give you the confidence you need to finally relax and wear any swimsuit you want, but it is important that you choose the right one.
If you just want to fit in your bikini, you probably don’t want to pick an advanced workout plan that will get you ready for a competition. That is why we have the top ones rated and reviewed by experienced trainers and licensed fitness experts so you can confidently pick the exercise plan that will give you the results you are looking for.
Bikini Workout Plans for Beginners
A bikini focused workout plan for beginners should include at least 20 minutes of cardio and plenty of stretching exercises. Most also come with nutritional guides or suggested links so you can create your own healthy meal plan.
They should also limit the routines to three or four days a week to prevent any injuries. Some of the exercises that you should look for will include,
- Sumo chop side hip extension
- T-lunge knee
- Pushup triangle tap
- Starfish crunch
- Single leg squat thrust
Top 9 Bikini Body Workout Plans
4 Week Bikini Workout Plans
A good 4 week plan will work your upper and lower body. It will also come with dietary suggestions so you can get the results you want in a month. The plan will also allow for little time off so it is important that you make sure that you are healthy enough to workout 30 to 50 minutes five days a week.
One of the most important things to look for is cardio.
It should be a major part of the workout since it burns fat and calories, while also speeding up your metabolism. This will help you lose the extra weight as the exercises lengthen and tone your muscles.
Some of the exercises that you will want to find in the routine often include,
- Three legged dog
- Breast stroke
- Thumbs up, thumbs down
Some of the bikini focused workout plans call for the use of resistance bands or a medicine ball, but this isn’t always necessary.Our editor’s choice for this Workout ProgramOur experts are constantly searching for the best Workouts out there. Here is our editor’s Workout of choice for the Bikini Body Workout Plans
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Bikini Workout Plans for Competition
The best ones for competition will include HIIT training, and this is necessary if you want to get your body in the best shape.
This is also one of the reasons why these workout programs are considered advanced and not recommended for beginners.
Some will concentrate mainly on the glutes while others showcase the abs. You can also find ones that focus on the body. One thing they do have in common is a meal plan.
Sticking to a strict diet is one of the key requirements in any workout program that is designed to get you to competition level.
When you are looking to get your body in shape for competition you want the routine to include 4 days of cardio, along with the scheduled exercises for your thighs, glutes, abs, shoulders and arms.
There should also be 2 days of HIIT workouts to build endurance, strength and define muscles. If you have the stamina there should also be a day of cardio so you are working out for at least 40 minutes a day 7 days a week.
After Pregnancy Bikini Workout Plans
Once you have been cleared by your primary health care provider there are several top rated after pregnancy workout plans that can help you get back in shape.
One thing it should include is a meal plan.
While you are trying to lose weight you still need to keep your energy levels up, to take care of your child, so it’s important that you get the nutrients you need. This usually includes slow-burning carbs, lean protein and plenty of vegetables.
Some of the workout routines that you will want to look for will include,
- Cardio and stretching
- 2 days of upper body workouts
- 2 days of lower body workouts
- Day for arms and shoulders
The best ones will typically be five to six days on with the rest days at the end. They can be intense but they will help you achieve the results that you want, usually in 8 to 12 weeks.
Bikini Workout Plans with Meal Plans
You can find some that come with meal plans for vegetarians, vegans and people that just want to eat healthier. There are also special meal plans that can help you get ready for competition.
Once you have decided on the type of exercise routine that is right for you, it’ll be easier to choose one that comes with a meal plan.
Some things to look for are whether they are easy to follow, and include foods that you like.
Being able to easily make substitutions with items from the same food group should be allowed, and this alone can often be enough to get you to stick with the meal plan.
If it comes with recipes you will want them to be easy to follow, especially if you’re not an avid cook.
Bikini Workout Plans for the Lower Body
When you are looking for one that concentrates on your lower body you will want the majority of exercises to target this specific area.
You should expect to do some cardio to warm up, along with plenty of stretching to lengthen muscles since this is standard in any bikini workout program.
Lunges and squats will be common, with and without weights. Lifting weights during squats not only works on your glutes and thighs, it has the added advantage of toning your arms and shoulders.
Some of the lunges can also be done on a treadmill for added strength training. Resistance bands are another great way to tone tight muscles.
It is important to remember that if the bikini focused workout plan you choose calls for single leg squat thrusts that you do an equal number on both sides.
A bikini focused workout plan is a type of exercise program that does just what the name implies. It helps you get ready to wear any swimsuit, even a bikini with confidence.
These workout programs typically concentrate on tightening and firming your abs, glutes and thighs, though some also pay attention to your shoulders and arms.
The main purpose of a bikini focused workout plan is to help you firm and tone specific areas on your body so you can look your best at the beach, pool or even in a competition.
You can lose weight, even if it doesn’t come with a meal plan. One of the first things you’ll notice is that these workout programs come with a lot of cardio.
Not only are cardio exercises a great way to warm up, since they increase heart rate and metabolism they also help you burn fat and calories.
When you use more calories than you consume the weight starts to come off.
As you are losing weight it will also help you build and tone muscle. This will ensure that you don’t experience the problems with loose sagging skin that can occur when excess weight is lost.
To get the best weight loss results it is always recommended that you also follow a low calorie and nutritious diet.
The answer to this question really will depend on the type of bikini workout plan that you choose. Some only target your abs and glutes, while others can provide you with a full body workout.
The reason that many of these exercise programs only target a couple of specific areas is that they are generally the muscles you want to show off in a bikini.
Often times a bikini focused workout is also used by people who just need to tighten and tone their glutes and abs in order to be ready for an upcoming competition.
You can find several top ones that don’t require the use of equipment and are still capable of giving you the results that you want.
Simply lifting and moving your body weight will sculpt and tone your muscles over time, and this method is often considered safer than using equipment.
There is less of a chance for you to develop muscle strains and tears when you are using your bodyweight, so you don’t have to worry about injuries sidelining your exercise routine.
Since you don’t need equipment they are often more affordable, and you have the added advantage of being able to perform the exercise routines almost anywhere.
Some of the exercises that can give you tight glutes and firm abs and thighs without the use of equipment include,
- Half boats
- Mountain climbs
- One legged dead lifts
Before you start using equipment, it is important to first speak with a health care professional to ensure that it is safe for you. Using equipment can improve strength, stamina and endurance, but it can also increase your risk for injury.
It is easy to overdo it with weights and other types of exercise equipment, and this can result in strained or torn muscles.
Since it can take months for these types of injuries to fully heal, the chances of getting your body “bikini ready” in time for the summer or a competition are significantly reduced.
If you do decide to follow a bikini focused workout plan with equipment some of the things you can expect to use will include,
- Hand weights
- Jump rope
- Resistance bands
- Medicine ball
Even if you aren’t planning on using equipment you might still want to invest in an inexpensive exercise mat, along with wrist and ankle wraps. Simply wrapping your wrists and ankles can provide you with extra support and help prevent injuries.
An exercise mat simply provides you with a comfortable surface to work out on, and you’ll be glad you have one when you are doing crunches on a hard floor.
The exercises will vary depending on the type of plan and the results you are trying to achieve.
All bikini ready workout plans will come with at least 20 minutes of cardio, though this can be increased if one of your goals is to lose a little extra weight.
Squats and lunges with and without barbells and hand weights are also common, along with crunches and side planks.
Almost all of the exercises performed will target your glutes, abs and thighs, and some also concentrate on firming your upper arms and shoulders.
If you are following one geared for your lower body you should expect to do a lot of lunges, squats and leg lifts. When you are focusing more on your arms, the number of push-ups and curls that are called for will be increased.
This is a common question and the answer is “no”, these workouts are not only designed to help you get ready for a competition.
While you can find some that will help you get ready to compete, they are typically more advanced and usually come with strict meal plans.
If you aren’t already used to strenuous strength training and cardio workouts, then you will probably want to stick with one that is geared for beginners.
Beginner and intermediate bikini ready workout plans will firm and sculpt your abs, glutes, arms and thighs, and if you follow a low calorie meal plan and make sure that the exercise program comes with plenty of cardio, it can help you get the results you are looking for.
They can also improve your overall fitness level so if you do decide you want to enter a bikini competition you are ready to start training with a more advanced program.
It is important to remember that while a bikini focused workout plan can build lean muscle, it is not designed to help you “bulk up”.
If your goal is to increase mass than you will probably want to choose a top rated muscle building exercise program, instead.
While a plan designed to help you “bulk up” will target all of your muscles and it often requires you to increase your caloric intake, especially lean protein, a bikini focused program concentrates mainly on your abs, glutes and thighs.
You are also encouraged to limit the number of calories you consume in a day, and this will make it almost impossible for you to build significant muscle mass.
If you want to gain the confidence to feel comfortable wearing almost any style of swimsuit and improve your overall health, this type of workout plan will probably be the right choice for you.
You do not have to have a trainer in order to see results, but they can be helpful. A trainer will ensure that you are performing each exercise properly, and some are also qualified to help you create a meal plan that is nutritious and low in calories.
A trainer can also provide support and encouragement, along with helping to keep the workout from becoming repetitive. If you are recovering from an injury a trainer will also make sure that you are not pushing yourself too hard or too little.
If you do decide to forego using a trainer you can still get results. Simply follow the exercise routine, and if you have any questions or concerns your primary health care adviser should be able to give you any advice you might need.
There are several top rated ones for beginners. These workout programs might be a little slower paced, but they are more than capable of getting you in shape.
You should expect to do a lot of cardio, along with strength and stretching training. If you are looking to make a complete lifestyle change you can also find some that come with meal plans.
It can be a great way to get back in shape after pregnancy, just make sure that you choose one that is geared for beginners.
You will also want to make sure that it is approved by your healthcare advisor, especially if there were any complications during your pregnancy or the delivery.
It is true that the majority of these diets are designed for vegetarians and vegans, but you don’t have to give up meat entirely to get results.
The main thing to remember is that you want to reduce your fat and calorie intake, without giving up nutrients.
This will means foregoing most red meat, though some allow for an occasional flat iron steak. If you want to create your own low calorie meal plan you can find suggestions online or speak with a licensed nutritionist.
The only time HIIT exercises are an important part of a bikini focused workout plan is if you are training for a competition.
These high intensity exercises are extremely effective at producing results, but they are not designed to be performed by everyone.
If you are interested in competing and are thinking about including HIIT exercises it is best if you first speak with a licensed physician.
There is not a definite answer to this question, it depends on the individual. The amount of time and effort you put into the workouts will affect how long it takes to see results, along with your current fitness level.
Your metabolism will also play a role, especially if one of your goals is to lose weight. If it does take a while before you start to see results, it is important to remember not to be discouraged it does take some people longer than others.
A bikini ready workout plan can give you long lasting results. Not only can you find programs that are designed to be continuously repeated, but the healthy habits you pick up can be hard to break.
After exercising and eating nutritious low calorie meals every day for 2 or 3 months, most people find it hard to fall back into their old patterns.
Simply by continuing to eat healthy and exercise throughout the year will provide you with long lasting results.
A bikini focused workout program for men is basically the same as one designed to get you ready for a competition. It will include plenty of cardio, some high impact, along with a lot of strength training.
These bikini focused workout plans will concentrate on building lean muscle, instead of just toning.
Since some do include HIIT training it is recommended that you first speak with your primary health care advisor. It is also a good idea to start with a beginners workout plan before moving up to an advanced program if you are just starting out.
The best ones will come with at least 20 minutes of cardio a day, usually at the start of the routine.
Cardio is an important part of the workout since it is an effective way to warm muscles up and prevent injury. It will also boost heart rate and metabolism, both of which are important when you are trying to burn calories and tone muscles.
Some advanced bikini workout plans do include more cardio, and this is to help increase strength and endurance. This is generally only required for competition, and not normally recommended for beginners.
Since the cardio can be intense, it is best to go slow if you are just starting out.
Any type of exercise plan can improve your overall health, and this is especially true for one designed to help you look great in a bikini.
Most call for plenty of cardio, and this benefits your health in several ways.
Along with improving your cardiovascular health, it can also lower blood pressure and cholesterol levels. As your muscles tone and strengthen your endurance and energy levels will improve, along with your self-confidence.
Most experienced trainers will say “yes” and then quickly point out the reasons why. They are so quick to explain why some work better than others to ensure you that you pick a program that will suit you.
Bikini focused workout plans that call for longer training sessions, and come with a comprehensive meal guide will often produce results a little faster, but this type of program may not be right for everyone.
Following a strict diet isn’t for everyone, and it can cause you to give up on the entire workout plan if it isn’t the right choice for you.
Attempting long training sessions before you’re ready can leave you feeling exhausted and discouraged, along with increasing your chances for injury.
However if you’re in a hurry to get in shape for a competition, then you might want to choose an intensive 4 week workout plan.
You can find bikini focused workout plans online and at your local gym. Friends and family members can also be a good source of information, especially if they are already health conscious.
Your primary health care provider or licensed nutritionists are other great resources you can take advantage of.
You can also find the best rated bikini focused workout plans at Top Workout Programs. Here you will find exercises programs that have been rated and reviewed by experienced trainers and medical experts so you can confidently chose one that is best for you.