Get a Bangin Body

May 19, 2011
Get a Bangin Body

Get fit and sexy no matter what your wearing ...a Tip From Lisa Robins


Lisa Robins, Team Sci Fit

Are you in hot pursuit for the best swimsuit? Whether you’re going to be strapless, backless, booty bearing or teeny-tiny, we have the moves to get you looking your best just in time for bikini season.


You chose strapless, so it’s all about the shoulders for you. Follow these exercises to shape and tone those caps. Seated Dumbbell Shoulder Press on a Stability Ball Sit tall and strong with your heels under your hips, abs tight, shoulders pushed down and back behind your ears. With each exhalation, push your dumbbells straight over your head and squeeze, slowly lower down and repeat. Complete 3 sets of 12-15 repetitions. Lateral Shoulder Raises with a Thera-Band Place your right foot on your band and grab the handle in your right hand. Lift your arms straight to your side, shoulder level. Slowly lower and repeat. Complete 3 sets of 20 repetitions on each side. To increase intensity, shorten the length of your band by under your foot, or alternatively, lengthen the band to decrease the resistance as you fatigue.


Your back will definitely be seen, so let’s focus on shaping those lats and rear delts to create toned and sexy postural muscles.

The Bow and Arrow

Grab a thera-band and fold it in half. Place both stacked handles in the right hand, and extend the opposite end of the band taught in the left hand, with your left thumb pointing towards the ceiling. With your right elbow shoulder height, exhale and pull both handles in the outward to the right as you squeeze your shoulder blades together. Complete 20 repetitions and switch sides, completing 3 sets on each side.

Dumbbell Row

Stand with your heels under your hips, abs tight, knees soft. With dumbbells in-hand, sink into your knees and extend your arms forward with your palms facing down. Exhale, flip your grip so your palms face the ceiling and drive your elbows back to your side, as you squeeze your back and rear deltoids. Lower arms to the starting position and repeat the exercise 15 times, rest, and perform a total of three complete sets.


Sleek and smooth is your silhouette, so a major focus on the abs and glutes will be your answer to a flat tummy and round tush.

Glute Press in Plank Position

Park your elbows and wrists on a mat so you create a tri-pod foundation for your upper body. Toes are curled under, with legs extended straight to support your abdominals. Inhale and drive your right knee towards your right elbow. Exhale and press your right heal 45 degrees back and up towards the ceiling and squeeze your butt and you straighten your leg. It is crucial to keep your abdominal muscles engaged and resist the temptation to drop your hips throughout the exercise in order to protect your low back. Repeat this exercise 20 times and switch legs, completing 3 sets per leg.


Grab a bender ball and place it between your feet as you engage your inner thighs. With legs straight up to the ceiling, abs pulled-in tight, toes pointed and palms pressed down on your mat, make tiny small circles clockwise with both legs. Rotate the ball 15 times each direction for a total of 3 sets per leg.


You are daring, cute and bold and want to make a statement. Try these exercises to tone and tighten your glutes and legs.

Gliding Lunge

Place a fitness glider or a paper plate underneath each foot, toes on, heels off. Begin with both feet under the hips, standing tall and strong. Lift you right heal off the floor and slide your right leg outward as you sink deep into your left knee. Exhale, push your toe down on your glider and draw your right leg back to the starting, standing position. Note: This is not a power movement; keep it slow, fluid and controlled as your legs feel the burn. Complete 30 repetitions per leg until you complete 4-sets per side.

Propped Weighted Squat

Place a bender ball between the knees and engage your inner thighs. With dumbbells in hand, slowly lower down to a sitting position with your butt pressed back as you support the propped ball between your knees. Exhale, drive your heels into the floor and lift to a standing position. Complete 3 sets of 15-20 repetitions, focusing on your quads, inner thighs butt and abs strong and tight.


• To keep muscles looking full and healthy, stay hydrated and drink up to a gallon and a half of water a day.
• Consume lots of green leafy vegetables, including asparagus, a natural diuretic, to banish bloat and water retention.
• As the temperature heats up, focus on eating small frequent meals to keep your metabolism and energy soaring.
• Keep your diet as clean and fresh as possible. Eating a diet rich in whole, unprocessed foods, not only keeps you feeling more satisfied longer, but will improve overall mood and enhance stamina.

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