Get your bikini body ready for summer


Hi There,

Spring has officially arrived! With summer just around the corner, women across America have one thing on their mind….Bikini season! Kacy Duke trainer to the stars and co-founder of one of America’s most luxurious gyms Equinox, has put together 5 EASY tips on how to get your body in shape before a bikini weekend! Kacy is currently shooting her latest project called “MSN’s The Victory Project,” a 48-episode web series that aims to help women across America reach their personal goals before major milestone events in their lives. These women are following Kacy’s tips to help them achieve their goals!


1. WARM- UP and COOL DOWN

Start each workout with a 3-minute warm-up to increase heart rate and loosen muscles.

(Try jumping rope, walking on the treadmill, jogging in place, doing jumping jacks or riding a stationary bike).

2. You can have lean arms, but you have to work at it!

Women love lean arms, yet so few seem to really know how to get them. I tell my clients to combine regular cardio workouts with weight/strength training three or four days a week. We're going for lean sinewy arms, so light weights with lots of reps to get that definition and strength is all you need. Remember, changing your body is an evolution, not a revolution. Do the work, give it time, and watch the magic!

3. To crunch or not to crunch? That is the question

Abdominal work is a great way to help firm up your belly, and crunches are the classic way to do it. When done properly and with precision, they bring excellent results. But they’re so easy to cheat on or to do incorrectly. I recommend starting with a basic crunch, then mixing it up with other kinds of ab work. Add a plank, some side bends and try using a medicine ball to keep it interesting and effective.

4. 30 minutes a day is all you need

You don’t have to spend a lot of time in the gym to get fit. But if you want to feel good about your body, you’ve got to use it! The key is to do something physical every chance you get. That means going for a walk, jogging, riding a bicycle, or playing football with the kids. A combination of physical activities should include cardio work, core strength, but most importantly– body appreciation. Your body will love you back, if you start moving it around.

5. Don’t forget to work the most important muscle in your body

People often ask me to help them build muscle. I tell them first of all, you must work the most important muscle–the heart. I mean that figuratively, of course, but mainly I mean it literally. You have got to get your cardio work in if you want to get fit and drop a few pounds. It can come in any form—walking, running, aerobics, dancing. Try getting your heart rate up every day, you’ll be amazed at how much better you feel afterwards.