bikini abs exercise

Two Abs Exercises To Add To Your Kayla Itsines BBG Program

‘Only two exercises featured in an entire BBG Program workout to flatten your stomach?’, “What is BBG workout?” or “What does BBG mean?” I hear your questions.

You read correctly! These following two exercises can be combined together to create an effective, calorie-burning workout. But how can just two exercises help you lose stomach fat?

Running, swimming or cycling are singular exercises and when it comes to burning fat no one seems to question it. So why not reduce the number of exercises within a workout?

Once you understand the reasoning behind this workout structure you will know why it works. So, how is the workout composed to be so effective? Here is an explanation of the workout execution.

Two Bikini Body Exercise For Your Abs

It is based on a workout called countdown. Complete 15 kettlebell swings, immediately followed by 15 squat thrusts (See descriptions of both exercises below.). Without resting, complete the kettlebell swing for another 14 repetitions and then the squat thrust for another 14 repetitions. This pattern is carried out until you reach only one repetition of each exercise.

It is only two exercises but if you calculate correctly – from 15 to 1 – you will complete a total of 120 repetitions of EACH exercise. That’s 240 repetitions! The exercises involved are compound exercises. This means they utilize the whole body, thus burning more calories than exercises that target a single body part.

These exercises are completed quickly and at high intensity. Each repetition should only take roughly 3 seconds. Essentially, 240 repetitions should only take you roughly 12 minutes. Now that’s a quick and efficient workout that will get your heart rate up and make your muscles burn!

Sounds easy? I urge you to give it a try. If you find you aren’t able to finish the 15 repetitions of each- that is OK – reduce the number of repetitions to begin with. You could start at 10 and as your strength and fitness increases gradually add another repetition to the workout.

If you are someone who finds the current workout too easy, ramp it up a little. Add extra repetitions and as you get better, add MORE! You could even take a 1-minute rest and complete the workout a second time.

NOTE: Your body requires energy to perform all activities whether it be walking, running or weight training. The countdown workout will utilize more muscles than you could use just running for the equivalent amount of time. Your metabolism will be increased for 24 hours post workout – burning more calories even after you have finished working out.

This workout does not require any running, jumping or bounding and is therefore “low impact” on your low body joints. Lower-impact is much better for overweight individuals who have greater forces on the joints due to excess fat.

You don’t even need to leave your house. The workout can be completed in the comfort of your own home or backyard. All you need is a dumbbell or kettlebell. If you don’t have one of these, you could utilize a similar weighted object or sand-filled milk cartons! Easy!

This is by all means not a full workout program, as it does not target everything needed to have a balanced body. However, it is great to complete anywhere, anytime as a substitute to standard cardio routines to increase calorie burn.

HOW TO EXERCISE GUIDE:

The Kettlebell Swing

  1. Bend at your hips, and at arms length in front of you hold a kettlebell (or dumbbell) with both hands.
  2. Rock back slightly and move the kettle bell back and through the gap between your knees.
  3. At the end of the movement squeeze your glutes, forcefully thrust your hips forward whilst swinging the kettlebell up to shoulder height, in line with your chest.
  4. Do not actively lift the weight with your shoulders. Use momentum to allow the weight to swing.
  5. Allow your arms to swing at the shoulders due to the momentum of the weight to reverse the movement back between your knees.
  6. Engage your core and squeeze your glutes – do not let your back round when you bend at the hips, keep it straight and naturally arched at all times.
  7. Continue swinging back and forth.

The Squat Thrust

  1. Stand with weight in both hands with your feet just outside shoulder-width.
  2. Bend at your hips and knees proceeding to squat down and lower your body until you can place your weight on the floor.
  3. Reverse the move straight away and quickly stand up from the squat position, “thrusting” your hands into the air, keeping the weight as close to your body as possible. That’s one rep.
  4. To create a greater challenge, instead of standing up quickly from the squat, jump up from the squat position.

For a full effective bikini body workout, you should read and do this bikini body guide plan.

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