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5 Exercises to Score a Celeb Bikini Body
Consider this your build-it-yourself workout plan. Here, five areas on the fittest stars we love and the moves for you to tone up and slim down.
By Colleen Moody
You Want: Cameron Diaz's Arms
There's no question Cameron Diaz puts in some serious time at the gym to get her arms in G.I. Jane shape, and with these moves you'll be one step closer to a sculpted pair of your very own.
Push-ups:
From a face-down position, place your hands slightly wider than shoulder-width apart. Place your toes or knees on the floor, and try to create a perfect diagonal with your body, from the shoulders to the knees or feet. Keep the glutes and abdominals engaged. Then lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout. Note: Your chest should be the first body part to hit the ground.
Tricep Dips:
Start by lying on your back. Bending your knees, place your feet about a foot away from your butt, heels down; toes pointed up. Place your hands flat behind you, fingertips pointing towards your back, elbows tucked against your sides. Bend your arms and lower your body until your upper arms are parallel to the floor. Your hips should drop straight toward the ground, but try not to let your butt sit on the floor.) Hold for a beat, then push up through your palms to straighten your arms and repeat.
Single-Arm Bent-Over Rows:
Take a slight bend in your knees and bend forward, keeping your weight in your heels to steady yourself. With a flat back and your arms hanging below you, perform a "row" by pulling one dumbbell back, arm bent and your elbow close to your ribs until the weight reaches your armpit. Try to keep your body as still as you can to challenge your core muscles even more. Repeat on opposite side to complete one repetition.
Bicep Curls:
Stand with feet shoulder-width apart, toes forward and knees soft (not locked). Place a five-pound dumbbell (or heavier if you can handle it) in each hand, palms facing forward. Slowly exhale and curl the dumbbells toward your chest. Inhale and lower the dumbbells three quarters of the way down, maintaining tension in the biceps. Keep your elbows tucked in at your sides to challenge your muscles even further.
You Want: Gisele Bündchen's Abs
The secret to Gisele Bündchen's abs is a mix of both diet and exercise. Eating three cupcakes a day won't whittle your waistline like hers, but pair a healthy diet with these moves and you'll be showing off your six-pack all summer long.
The Plank:
Get into a push-up position with your forearms on the floor. Lift your legs and torso up off the ground so that only your toes and the flats of your forearms remain on the floor. Keeping your back neutral and your belly button pulled in, hold this position. Your body should be in a straight line—keep your gaze on the floor (so you don't put stress on your neck) and remember to take deep breaths.
Standard Crunch:
Lie with your knees bent, feet flat on the floor, fingertips lightly touching behind your head, elbows out to the sides. Contract your abs and let your head, upper back and shoulders come off the floor. Keep your chin one fist's width from your chest. Hold and squeeze for a moment at the top, then slowly return to the starting position.
Bicycle Crunches:
Lie on the floor with your fingertips behind your head. Bend your knees and raise your legs above your hips, calves parallel to the floor. Bring one elbow to the opposite knee while pressing the other leg away from your body at a 45-degree angle. Alternate sides.
You Want: Halle Berry's Shoulders
Halle Berry has one of the most famous décolletages on the red carpet. Tone up your chest and shoulders with the moves below.
Chest Flies:
Lie on your back with knees, feet flat on the floor. Hold dumbbells over your chest, with your palms facing each other. With a slight bend in your elbows, slowly lower your arms out to your side, but don't let your elbows touch the floor. Squeeze your chest to bring your arms back to start.
Reverse Flies:
Stand with feet close together with a slight bend in your knees. Bend over to a 90-degree angle, keeping your back flat. Hold dumbbells with your palms facing towards each other and raise your arms to your sides until they're at shoulder level. Hold for a few seconds, then lower back to starting position.
Front Raises:
Hold a dumbbell in each hand and raise your arms straight out until they are level with your shoulders. Lower back down to in front of your thighs. Repeat.
You Want: Jennifer Aniston's Legs
Jennifer Aniston's gams have been buzzed about for years (and with good reason). Try one of these moves to lean up your legs.
Squats:
Stand with feet no more than shoulder-width apart and your hands out in front of you, lightly cupped. Make sure that your toes point forward. Bending your knees, lower your body and sink into your heels as if you were sitting back into a chair, and keep your chest high. Push through your heels until you are standing up straight. Keep your abs tight throughout. Repeat.
Alternating Front Lunges:
Stand up straight, and take a big step forward, keeping your back straight. Bend your front knee to approximately 90 degrees, focusing on keeping weight on the back toes and dropping the knee of your back leg toward the floor Don't let your front knee pass the front of your toes. Hold the stance for two counts, then switch legs.
Single Leg Extension:
Start by either balancing on one leg or holding on to chair for balance. Lift your left leg off the floor until it is extended straight in front of you. Slowly lower your leg as if you were pushing down on something until your toe taps the floor. Switch legs at the end of your set.
Plié Squats:
Stand with feet wider than your hips and point your toes at a 45-degree angle. Slowly sink down, keeping your thighs parallel to the floor and your back straight. Pause at the bottom of your squat, then lift up. To challenge yourself even more, try widening your stance, raising your toes up, or balancing on the balls of your feet with your heels an inch off the floor.
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