Bikini Body Workout Plan

Follow this get-lean routine and, after two weeks, it'll be time for that slow, sexy sashay out of the water. 

Fitness coaches Katrina Hodgson and Karena Dawn have helped millions of women sculpt a dream body via their website, Now these "new faces of fitness"—Jane Fonda's words!—are sharing their bikini-body plan exclusively with SELF.

What you'll need A pair of 5- to 8-pound dumbbells and a mat or a towel

The plan Do two sets of 12 reps of each move every other day. To see results fast, don't forget to add our quick cardio intervals to your routine!

Ballerina Chop

works abs, butt, thighs

Stand with feet hip-width apart, a dumbbell in both hands at chest. Squat, bringing weight across torso to left side. Stand, lifting right knee to hip height, as you twist torso to raise weight to head height on right side. Do 12 reps. Switch sides; repeat.

Kick It

works triceps, back, abs, butt, hips, thighs

Lie faceup with knees bent, arms down. Push arms against ground and straighten legs directly over hips, toes pointed, to start. (Wobbly? Brace lower back with both hands throughout.) Extend right leg behind head, keeping left leg straight up. Return to start. Repeat on opposite side for 1 rep. Do 12 reps.

Tummy Tucker

works abs, obliques, shoulders, back, butt

Start in plank position with wrists directly under shoulders, abs engaged. Bring left knee to left elbow, then extend left leg behind you above hip height, foot flexed. Do 12 reps. Switch sides; repeat.

Complete Curl

works biceps, abs, obliques, back, butt, hamstrings

Stand with a dumbbell in each hand. Keeping knees soft and back flat, bend forward, pushing hips back as you lower weights along legs as far as you can. Return to standing, raising right knee to hip height as you flip wrists to curl weights to chest; return to start. Repeat on opposite side for one rep. Do 12 reps.

Skinny Dip

works triceps, abs, butt, thighs

Start in tabletop position, facing up, with feet and palms flat on ground, knees bent, hips lifted and elbows locked. Contract abs as you bend elbows until butt hovers above ground, and extend right leg at a 45-degree angle, foot flexed. Return to start. Repeat on opposite side for one rep. Do 12 reps.

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