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Sculpt and Tone with a New Bikini Workout

June 30th, 2009 by Rebecca Harper Editor

Now that summer is officially here, it’s time for some of us to get serious about shaping up — after all, it’s swimsuit season! Fortunately, our partners at ExerciseTV have a series of workouts designed to lift, tone and sculpt so you can feel sexy and confident by the pool or at the beach. Below, ExerciseTV’s Cindy Whitmarsh offers some tips on shaping up. Whitmarsh is a nutrition consultant, personal trainer and group fitness instructor with over a decade of experience. — Rebecca Harper (), Editor

As always, please consult your doctor before beginning any new fitness regime.

What makes these exercises great for someone looking to shed pounds for the Summer?

Cindy Whitmarsh: Summer is all about tank tops and bathing suits, and my workout is specifically designed to sculpt and tone your upper body as well as your core. My workouts are effective muscle conditioning; they’re easy to do and demand results. You don’t have to be coordinated to follow, and if you are consistent with the workout, you will see results. If you want to look hot this summer, this is a great way to get in shape fast!

How much time do these workouts require?
My tank top workout is only 20 minutes.

To get that bikini body quickly, what sort of cardio do you recommend to supplement these workouts?
If you want fast results, I would recommend adding at least 20 to 40 minutes of cardio activity four to six days a week. My favorite choices to achieve fast results are jump rope, stairs, running or fast walking.

Do you have nutrition recommendations to complement the bikini body makeover plan?
I am a nutritionist. Diet is 70 percent of how your body looks and feels. If you truly want fast results, you much achieve a healthy diet on a regular basis. My tips to a clean diet are:

  1. Eat five to six small meals a day, including a mix of complex carbs, lean proteins and good fats.
  2. Be moderate about simple sugars, alcohol and sodium.
  3. Drink more water: 90-128 ounces a day. Get rid of soda and sugary drinks.
  4. Take an essential oil supplement and a multivitamin daily.
  5. Keep a food log daily to track your habits and keep you motivated!

Tell us about your workout. What makes it so effective?
My Tank Top Arms workout is fast but effective. I am a busy mom and don’t have all the time in the world to work out, so my workouts need to be quick and also demand results! The exercises I chose target and tone the entire upper body, but I also focused on balance and core training, so the workout is multifunctional and complete. For example, when I am working my biceps, I will add in a knee lift creating core training by throwing off my balance. It’s absolutely important to constantly work on balance and posture because as we get older that is the first to go. My workout stresses form and upper back exercises to help improve posture and strength. I believe it’s a complete upper body workout that’s easy and fun to do.

What is the secret to bikini body makeover success?
Consistency and time with my workout, cardio, and proper nutrition is the perfect combination to ensure your new bikini body! Make sure you are always changing up your additional cardio to continue to change your body. The last thing is to make sure that the weights you are using for my workout are heavy enough. You should reach muscle fatigue at the end of each set and repetition per muscle group. Don’t be afraid of bulking up — we need enough weight to be able to create muscle and sculpt and tone our bodies.

Good luck and have fun!
Cindy Whitmarsh

Last comment: Oct 14th 2013 4 Comments