The 7 Minute BIKINI WORKOUT Without any Equipment at Home

Most effective full body Bikini workout! Take just 7 min a day to gain a more attractive body with a flat belly, a rounder booty, and toned legs.

Time:7 Minute
Workout:12 Exercise
Equipment:Without Equipment
Best For:Full Body, a rounder booty.

7 Minute BIKINI WORKOUT

1. MOUNTAIN CLIMBER

How to: Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other. Perform for 30 seconds, then take a rest 10 Second then move to next.

This exercise strengthens multiple muscle groups.

2. MODIFIED BURPEES

How to: Stand with your feet shoulder width apart. Put your hands on the ground and kick your feet backward, then bring your feet back and jump up. That’s one reps, Repeat the exercise. Perform for 30 seconds, then take a rest 10 Second then move to next.

3. DONKEY KICKS LEFT

How to: Start on all fours with your knees under your butt and your hands under your shoulders.

Then lift your left leg and squeeze your butt as much as you can. Go back to the start position that’s one reps, Repeat the exercise. Perform for 20 seconds, then take a rest 10 Second then move to next.

4. DONKEY KICKS RIGHT

How to: Start on all fours with your knees under butt and your hands under shoulders. Then lift your right leg and squeeze your butt as much as you can. Go back to the start position that’s one reps, Repeat the exercise. Perform for 20 seconds, then take a rest 10 Second then move to next.

5. PLANK JACKS

How to: Start in the straight arm plank position with your hands under your shoulders and feet together. Hop your feet apart and land on your toes, then hop back. Repeat the exercise. Perform for 30 seconds, then take a rest 10 Second then move to next.

6. FLUTTER KICKS

How to: Lie on your back with your arms at your sides. Lift your legs and keep them as straight as you can. Then quickly raise your right leg up, and simultaneously lower your left leg. Switch legs and repeat. Perform for 30 seconds, then take a rest 10 Second then move to next.

7. RUSSIAN TWIST

How to: Sit on the floor with your knees bent, feet lifted a little bit and back tilted backwards. Then hold your hands together and twist from side to side. Perform for 30 seconds, then take a rest 10 Second then move to next.

8. SEATED IN & OUTS

How to: Sit on a bench, put your hands behind you and grab the bench, lean your body backward. Lift your legs, bend your knees and bring your knees toward your chest. Fully extend your legs and repeat. Perform for 30 seconds, then take a rest 10 Second then move to next.

9. PLIE SQUATS

How to: Stand with your hands on your hips and feet a little wider than shoulder width apart. Then lower your body until your thighs are parallel to the floor. Your knees should be extended in the same direction as your tiptoes. Perform for 30 seconds, then take a rest 10 Second then move to next.

10. PLANK LEG UP

How to: Start in the straight arm plank position. Then alternately lift and lower both legs up and down. Perform for 30 seconds, then take a rest 10 Second then move to next.

11. PLANK

Plank workout exercise

How to: This exercise strengthens the abdomen, back and shoulders. Lie on the floor with your toes and forearms on the ground. Keep your body straight and hold this position as long as you can. Perform for 30 seconds, then take a rest 10 Second then move to next.

12. CHILD’S POSE

Plank workout exercise

How to: Start with your knees and hands on the floor. Put your hands a little forward, widen your knees and put your toes together.

Take a breath, then exhale and sit back. Try to make your butt touch your heels. Relax your elbows, make your forehead touch the floor and try to lower your chest close to the floor. Hold this position.

Keep your arms stretched forward as you sit back. Make sure there is enough space between your shoulders and ears during the exercise. Perform for 30 seconds.

FAQs

How to perform PLANK LEG UP

Start in the straight arm plank position. Then alternately lift and lower both legs up and down.

How to perform MODIFIED BURPEES

Stand with your feet shoulder width apart. Put your hands on the ground and kick your feet backward, then bring your feet back and jump up. done

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