Bikini Body Workout And Diet Guide

It's time to switch; regardless of if you break a sweat daily or eventually break entirely. You have to stimulate the muscles to transform your body to get a smoking hot bikini body this summer.

The unfortunate fact is that a very low proportion of people have a plan. Many chose to endure a normal routine and who never find out whether they are up to the challenge of reaching their full potential. Build your body the way you want it to be.

Diet Strategy

The concept of consuming carbohydrates in just one good meal a day in order to lose weight can leave you feeling lethargic. You will usually lose all the carbohydrates during your workout, because this is the most absorbed by your body. The majority of the healthy meals should be unsaturated fats, lean protein and fruits, and green vegetables.

Your body will lose fats in its absolute lack of carbs. Although it's better to consume carbohydrates and proteins. They help the muscle fibers to grow and repair.

Here is a meal plan you can use for ideas and you can follow.

Meal 1 

• 4 Egg whites
• 1/2 cup oatmeal, 1 banana
• 1 cup sugar free lemon tea 
• and a slice of whole wheat toast 

Mid-Morning Snack 

1/2 oz. Walnuts 

Lunch  

• 1 Avocado
• 1 cup green beans
• 1 cup chopped broccoli steamed or boiled

Dinner

• 4 oz. boneless chicken breast or steak
• 1/2 cup white rice  
• and 1 cup mixed vegetable

You can skip the mid morning snack and wait till lunch if you prefer, but sticking to a healthy eating routine with balanced meals can help you achieve your goals! 

Drink lots of water – drink 2 litres a day – to remain hydrated and to help you feel healthy. It is sometimes difficult to tell if you just need water or are just hungry as your mind can't always tell the difference!

Remember it's natural to make mistakes. You can't control everything in life, so it isn't the end of the world if you cheat once or twice a week. Start it again the next day on course the next day.

Related: The best bikini body diet plan 2024

Bikini Body Workout Plan

A bikini body workouts main aim is to lose fat, increase muscle and also create a toned body. Use this system as a guide to help you achieve your bikini body.

Mondays

Crunches, Leg raise, and Forearm Plank

3 sets of 8-12 reps

Tuesdays

Squat, Lunge, Russian-Twist, and Forearm Plank

3 sets of 8-12 reps

Wednesdays

Russian-Twist, squat, and Burpees

3 sets of 8-12 reps

Thursdays

Bridge, Crunch, and Leg raise

3 sets of 8-12 reps

Fridays

Forearm Plank, and Burpees

3 sets of 8-12 reps

Saturdays

Russian-Twist, Crunch, Burpees and squat

3 sets of 8-12 reps

Sundays

Rest (Stay on same Diet Plan)

Follow The Below Steps To Perform The Workouts

Crunches

1- Lie on your back with knees bent and fleet flat on the floor, hip-width apart.

2- Place your hands behind your head so your thumbs are behind your years.

3- Lift only shoulders off floor. Keep lower back on the floor.

Leg Raises

1- Lie flat on your back with your legs stretched out in front of you.

2- Place your hands under your glutes with your palms facing down.

3-Slowly raise your legs perpendicular to the floor. Hold the contraction at the top for a second, and then slowly lower your legs to start position. (Don’t let them touch the floor).

4- Repeat the exercise for 16 times.

Forearm Plank

1- Get into a forearm plank position, with your hands under but slightly outside of your shoulders.

2- Hold this position for 20 seconds.

Squat

1- Begin in a standing position. Your feet should be shoulder-width apart. Extend your hands straight out in front of you.

2- Keeping your back straight, lower your body down and back as if you are sitting down into a chair, until your thighs are parallel to the ground. Make sure your knees do not pass over your toes, and keep your abs tightly activated to ensure a straight spine.

3- During squats, your knees should never go over your toes.

Lunge

1- Begin in a standing position. Your feet should be shoulder-width apart.

2- Step one foot forward 2-3 feet in front of you.

3- Lower hips into squat keeping front leg at 90 degrees.

4- Press with your front foot to bring front foot back to standing.

5- Keep chest upright throughout movement.

6- During lunges, your knees should never go over your toes.

Russian Twist

1- Sit on ground and place both hands together.

2- Maintain your centre of balance and raise the feet off the floor to balance on the buttocks.

3- Twist the torso to the left and then to the right as far as you can.

Bridge

1- Begin the bridge by lying on your back with feet on the floor hip distance apart and your knees bent. Your arms should rest at your sides.

2- Raise your hips up to create a straight line from your knees to shoulders.

3- Squeeze your core and try to pull your belly button back toward your spine.

Burpees

1- Begin in a standing position. Your feet should be shoulder-width apart.

2- Bend over and squat down. Place hands on floor, slightly wider than shoulder width.

3- Kick your feet back so that you are in push-up position.

4-Kick your feet back to their original position. Stand up and then jump in the air.

Do these workouts for 60 days to get the best results.

Bikini Body Workout Pros And Cons

Pros

It's a convenient Diet – It's very easy to find the food you need to consume with this quick diet guide. It is also very versatile.

Workout at home, does not require gym memberships. 

Cons

You won't get the results you want if you don't follow the program step-by-step.

Requires Time- However, you don't have the ideal bikini body immediately.

Whether you're planning a holiday or you just want to prepare for the summer, you can get a bikini body read my bikini body workouts review if you want a complete workout manual with everything you need for a one time purchase.