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Article Title:
==============

Summer Fitness for Busy Women: 4 Quick Exercises To Stay Firm During Bikini
Season

Article Description:
====================

It's summertime, and the living is easy - except when you have
to think about putting on an itsy-bitsy-teeny-weeny yellow polka
dot bikini! But don't worry, there's still time to get in shape
to strut your stuff on the beach or the boardwalk!


Additional Article Information:
===============================

656 Words; formatted to 65 Characters per Line
Distribution Date and Time: 2006-08-24 13:24:00

Written By: Tracey Mallett
Copyright: 2006
Contact Email: mailto:tracey.mallett@...



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Summer Fitness for Busy Women: 4 Quick Exercises To Stay Firm During Bikini
Season
Copyright © 2006 Tracey Mallett
Tracey Mallett Fitness
http://www.traceymallett.com/products.htm



It's summertime, and the living is easy - except when you have
to think about putting on an itsy-bitsy-teeny-weeny yellow polka
dot bikini! But don't worry, there's still time to get in shape
to strut your stuff on the beach or the boardwalk!

These tried-and-tested exercises can give you quick results with
just 10 minute focused workouts every other day. (If you're on a
serious mission and feeling really motivated, feel free to go for
it every day!) And don't forget to mix up these moves with some
cardio work, even if it's a game of soccer with the kids or a
brisk walk to the park. Take advantage of the extra quality time
you're spending with the kids, family or friends this summer -
whether at home or on vacation - and put the fun things you do to
work to stay active. Every calorie counts!

And after a few weeks with these exercises, you can look your
best in the season's latest teeny-weeny bikini fashions! Have
fun in the sun - but don't forget the sunscreen!!


Dolphin Kicks

For this exercise you want to balance your weight on your
forearms with your elbows directly underneath your shoulders.
Make sure to pull your shoulder blades down towards the hips
(away from your ears) - this will keep the stress off your
shoulders. Extend your hips and spine, pull in your abs (this
supports your torso) and bend your right knee slightly off the
floor for more support. First Inhale, and then as you exhale
extend your left leg straight out to hip height, contracting the
glutes and hamstrings. Your hips should be facing forward at all
times. With a slight bend, return the left leg to meet the
opposite supporting leg.

Reps:

Repeat up to 20 repetitions, keeping the torso still, then switch
to the other side.

Muscle Focus:

Glutes, hamstrings, abs, and lats.


Super Butt Kicks

Lay down on your back, placing your arms down by your side. Lift
your hips off the floor in a bridge position. Your right knee
should be bent with the heel in line with your sit bone, and your
left leg should be extended straight up. As you inhale, lower
your left leg to the floor. Be sure to keep your hips still and
maintain the bridge position. Exhale and bring the leg back up to
the start position

Reps:

Repeat up to 20 reps, then lower your left leg to the floor in
the same bent position as the right. Lower your butt to the
floor, rest, and change over to the other leg.

Muscle Focus:

Glutes, hamstrings, abs


Dead Bug

Lay down on your back with knees bent at a 45-degree angle. Head,
neck and shoulders should be off the floor and hands resting on
your knees. On an exhale, draw in your abs and simultaneously
extend your left leg out and your right hand over your head.
Repeat this move, alternating your arms and legs. Keep your eyes
focused on your belly button at all times, and if you start to
feel tension in your neck, lower your head down to the floor.
(This will get easier as you build more strength in the abs.)

Reps:

Build up to 20 repetitions completed twice with a 30-second to
1-minute break. Make sure not to sacrifice form.

Muscle Focus:

Abs


Side Plank Leg Lifts

Lay down on your side, balancing on your right hip and resting on
your right forearm. Your right elbow should be directly
underneath your shoulder and your knees bent and stacked on top
of each other. While exhaling, contract your abs, and lift your
hips off the floor. At the same time, extend your left arm and
leg out to the side of your body, making sure to keep the knee
and toe facing forward.

Reps:

Try for 10-15 reps, then turn over onto your other side and
repeat.

Muscle Focus:

Glutes, abs





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Highly sought after fitness expert 15+ years in the fitness
industry, Tracey Mallett can help the busiest women get into
shape. Her Super Body Boot Camp Burn It and Firm It and 3-in1
Pregnancy System exercise DVDs each feature different cardio
workouts that hone in on techniques that will strengthen and
reshape your body's major muscles - in just 15 minutes per day.
Even the busiest women have 15 minutes in a day - so buy one
of her DVDs now at: http://www.traceymallett.com/products.htm


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