Keep your bikini body into autumn

Stay in bikini shape into autumn

You’ve worked hard to get into bikini shape for summer. Now you’re worried that the summer season could quickly undo all that effort?

That’s a perfectly reasonable concern. Summer is barbecue and party season, after all, when there’s simply no time left for exercise. It’s completely understandable that the gym and group fitness classes lose their appeal in the heat. Having a barbecue with good company, sunbathing on the beach or exploring beautiful Estonia sounds much more tempting. Whether you’re planning to take a summer break or keep working, maintain your bikini body while enjoying everything summer has to offer. I’ve put together a training program you can follow wherever you plan to spend your summer days.

A training program to maintain your “bikini body”

I’ve put together a circuit workout to help you stay in great shape without having to go to a fitness club. You’ll need a jump rope, dumbbells (you can use water bottles as weights, for example), a bench or chair for triceps dips and enough space to exercise. When the weather is nice, make sure you train outdoors—you’ll get a lovely tan as well as staying in shape.

Start your workout with a 10-minute warm-up. Go for a short run outdoors, jog in place or jump rope. Then perform each exercise for 1 minute without resting between exercises. Finish the circuit with 3 minutes of jumping rope. Rest for 1- 2 minutes after each circuit and make sure you drink water before starting the next one. Complete 3-4 circuits. Finish your workout with a thorough stretch.

The training program is available as a PDF [attachment=243]here[/attachment].

Tips for maintaining your “bikini body”:

1. Make time for training. If you don’t feel like going to a fitness club, train at home or outdoors. Walk, run, inline skate or cycle.
2. Drink water to quench your thirst. Avoid sugary juice drinks and soft drinks. Water is still the best thirst quencher!
3. Take a critical look at your alcohol intake. People tend to drink more alcohol than usual on vacation, and that takes a toll on your figure. The expression “beer belly” exists for a reason! Make a point of avoiding elaborate, sugary cocktails, however tempting they may be.
4. Carry healthy snacks with you so you won’t be tempted to buy chips and cookies at the beach. Pack some fruit in your bag and bring a container of chopped vegetables and some nuts.
5. Don’t skip meals, even if you know you’re going to a barbecue that evening. If you arrive hungry, you’ll probably overeat. Eat properly throughout the day to avoid overindulging in the evening.
6. At barbecues, opt for vegetables, salad and meat instead of sausages. Try to avoid sauces such as ketchup, mayonnaise and so on. Sit well away from the bowl of chips, too, so you don’t find yourself wiping out the “enemy” while the meat cooks.
7. At a barbecue, serve yourself a small portion and clear your plate away when you’ve finished so you aren’t tempted to refill it every 15 minutes.
8. Eat plenty of fruit, vegetables and berries.
9. When visiting friends or heading to the beach, take some sports equipment with you—badminton rackets, a flying disc or a ball.