4 Weeks to Bikini Abs

There’s nothing more satisfying than putting on a bikini and liking what you see in the mirror. Start your selfies now. Follow our workout and diet plan and you’ll see a real difference in only one month!

HOW IT WORKS This four-week workout and diet program was created by Jaclyn Sklaver, sports nutritionist and head coach for bikini competition Team FitmissNYC. “It’s important to target different abdominal muscles so you can create symmetry, while giving your body stability and the ability to perform functional movements in andout of the gym,” says Sklaver. Do your regular full-body or split routine four days a week, adding one exercise each from the abdominis- and oblique-focused groupings. Do steadystate cardio or intervals for 30 minutes, three to five days a week.

1. Focus on: ABDOMINIS MUSCLES
(RECTUS ABDOMINIS, TRANSVERSE ABDOMINIS)

Ball Pike
WORKS: RECTUS ABDOMINIS, OBLIQUES

Begin in a pushup position with your legs extended and your toes on top of a stability ball. Lift your hips toward the ceiling into an inverted V, with arms fully extended. Slowly lower your hips, rolling the ball back to full pushup position. (To make it easier, pull the knees in toward the chest rather then piking your hips up.) Do three sets of 20 reps.

Hollow Rocks
WORKS: TRANSVERSE ABDOMINIS, RECTUS ABDOMINIS, INTERNAL AND EXTERNAL OBLIQUES

Lie faceup on floor with legs fully extended and toes pointed. Bring both arms overhead. Draw your navel in toward your spine, hollowing out your abdominals so your lower back touches the floor. Keeping this hollow position, lift your legs and hands about six inches off the floor. Begin rocking back and forth with your entire body. Keep arms and legs extended, using them for momentum as you rock while still maintaining a solid core.
Do three sets of 15 rocks.

Long Lever Balance Ball Situp
WORKS: RECTUS ABDOMINIS

Lie face up on a stability ball with your upper back resting on the ball. Keep your feet flat on the floor about hip-distance apart. Hold a light dumbbell or medicine ball in both hands and extend arms over your chest. Reach up as far as you can, bringing your upper back off the ball; slowly descend back to start and repeat. Focus on contracting your abdominals rather than pulling from your hips. Do three sets of 15–20 reps.

Body Saw
WORKS: RECTUS ABDOMINIS, TRANSVERSE ABDOMINIS, SERRATUS ANTERIOR,  INTERNAL OBLIQUES

Begin in a forearm plank position with elbows underneath your shoulders. Rock forward and backward about six inches in each direction, moving just your torso. To increase the challenge, you can place sliders or gliding plates below your toes; from plank position slide forward (A) and backward (B), moving your torso while keeping hips engaged and core tight. (This move can also be done with the top of your feet in a TRX toe cage, rocking six to 12 inches back and forth.) Do three sets of 15–20 reps.

2. Focus on: OBLIQUE MUSCLES
(INTERNAL AND EXTERNAL OBLIQUES, SERRATUS ANTERIOR)

Rotating Angel
WORKS: EXTERNAL OBLIQUES, RECTUS ABDOMINIS, TRANSVERSE ABDOMINIS, SERRATUS ANTERIOR

Begin in a side plank, right elbow on floor directly below right  shoulder and forearm perpendicular to body. Hold a light dumbbell in your left hand in front of body. Stack legs and feet on round side of a Bosu. Lift hips off the floor, bringing dumbbell below body. Rotate torso a few degrees to the left (A). Extend left hand toward ceiling, bringing the rest of your body parallel to the floor (B). Rotate torso back toward floor, bringing weight underneath you, and repeat. Do three sets of 15–20 reps per side.

Crossbridge
WORKS: RECTUS ABDOMINIS, TRANSVERSE ABDOMINIS, EXTERNAL & INTERNAL OBLIQUES, SERRATUS ANTERIOR, GLUTES, HAMSTRINGS

Lie faceup on floor with knees bent and feet on floor. Hold a light dumbbell in right hand with arm extended above chest. Raise hips off the floor into a glute bridge, and extend left leg above hips (A).  Keeping hips lifted, lower weight behind head while also lowering left foot to about three inches off the floor (B). Raise weight up while lifting left leg above hip, bringing arm and leg toward each other. Stay in bridge position. Do a full set of 15 reps on one side, then switch sides and repeat. Do three sets total per side.

SAMPLE FOUR-DAY WORKOUT ROUTINE

WORKOUT 1

  • BACK SQUAT
  • BANDED SUMO X WALK
  • INCLINE DB CHEST PRESS
  • CABLE LATERAL RAISE
  • INVERTED ROW
  • BARBELL BICEPS CURL
  • 45-DEGREE
  • HYPEREXTENSION

WORKOUT 2

  • ROMANIAN DEADLIFT
  • HIGH-BOX STEPUP
  • FOOT-ELEVATED
  • GLUTE BRIDGE
  • KETTLEBELL CLEAN & PRESS
  • LAT PULLDOWN
  • CABLE FRONT RAISE
  • CABLE FACE PULL
  • SEATED CALF MACHINE

WORKOUT 3

  • BARBELL PUSH PRESS
  • BARBELL HIP THRUSTER
  • INCLINE FRONT RAISE
  • SKULL CRUSHER
  • DIPS ON BENCH
  • BALANCE BALL
  • HAMSTRING CURL
  • PULLUP

W O R K O U T 4

  • FRONT SQUAT
  • SIDE LUNGE
  • DUMBBELL CHEST PRESS
  • SEATED ROW
  • CABLE TRICEPS PRESS (FLAT BAR)
  • INCLINE DUMBBELL
  • CURL
  • PUSHUP

Mini Getup
WORKS: INTERNAL AND EXTERNAL OBLIQUES, SERRATUS ANTERIOR

Lie faceup on the floor with right leg crossed over left thigh, right foot on the floor, left palm on floor, right arm extended over shoulder (A). Lift upper body off the floor, leading the movement from your right shoulder; keep right arm extended (B). Continue pulling yourself forward until you are sitting upright (C), using your abs to drive yourself upward. You can use your left hand to help lightly push yourself off the floor. Slowly reverse back to start. Complete all reps in the set; switch sides and repeat. Do three sets of 15 reps. per side.

Landmine 180s
WORKS: SHOULDERS, INTERNAL AND EXTERNAL OBLIQUES, ERECTOR SPINAE, GLUTES

Position a barbell on the floor propped up in a corner or use a landmine base. Hold the free end of the barbell with both hands and stand with feet shoulder distance apart. Pivot slightly to the right, bringing the end of the barbell outside your right hip. This is your starting position (A). Rotate trunk and hips to swing barbell in an arc toward outside of left hip (B). Keep arms extended and your spine neutral, making sure to rotate at the waist, not the torso. Reverse the movement, rotating from left side to right. To increase the challenge, add weight to the barbell. Do two sets of 20 reps.

3. THE BIKINI ABS DIET PLAN

The key to defined abs? Watching what you eat. Here’s how to make it easy.

ALL THE WORKOUTS IN THE world won’t make a differe won’t make a difference if you overdo it in the kitchen. That’s why we asked Jaclyn Sklaver, who also created our bikini abs workout, to give us a smart diet that will help you see results faster. “This diet meshes perfectly with what you are doing at the gym,” says Sklaver. klaver. On higher-intensity strength days, you’ll have slightly higher carb and calorie counts to fuel your workouts. On rest or pure-cardio days, the carb and calories fall slightly to help you cut fat faster. Note the sample menus and meals here are based on a 135-pound female, so adjust as needed. Follow along and you’ll be bikini proud in about one month.

B R E A K F A S T
Lifting Day (HIGHER CARBS)

TURKEY BACON & EGG WHITE ENGLISH MUFFIN

4 large egg whites

2 slices turkey bacon

1 Ezekiel bread English muffin ½ avocado

Calories: 407, Protein: 27g,
Carbs: 36g, Fat: 15g

SLOW-COOKED OATMEAL WITH PB & EGG WHITES

¼ cup slow-cooked apple cinnamon oatmeal (See recipe, following.) Add 4 cooked egg whites to the cooked oatmeal

1 tbsp peanut butter

Calories: 365, Protein: 27g,
Carbs: 38g, Fat: 11g

SLOW-COOKED APPLE CINNAMON OATMEAL

1 cup steel cut oats

4 cups water

1 large apple, diced

½ tsp cinnamon

Cook on low for 4 hours. Makes 8 servings

FRENCH TOAST

2 slices of Ezekiel bread

¼ cup (2 large) egg whites

½ tbsp coconut oil Cinnamon, to taste

Soak the bread in the egg whites, then cook in a pan with coconut oil.

Calories: 279, Protein: 20g,
Carbs: 32g, Fat: 9g

GREEK YOGURT WITH BERRIES

6 oz plain 2% Greek Yogurt

½ cup blueberries

1 packet stevia

Calories: 142, Protein: 18g,
Carbs: 17g, Fat 4g

BREAKFAST
Non-lifting Day (LOWER CARBS)

LOX AND AVOCADO WRAP

4 oz lox

1 low carb wrap

¼ avocado, sliced

Calories: 242, Protein: 28g,
Carbs: 14g, Fat: 10g

YOGURT AND NUTS

6 oz nonfat plain Greek yogurt

1 oz nuts (about 20 almonds)

1 packet stevia

Calories: 285, Protein: 23g,
Carbs: 13g, Fat: 14g

EGG WHITES AND AVOCADO

4 Egg whites (scrambled or make into an omelet)

½ avocado

2 slices of tomato

Calories: 177, Protein: 20g,
Carbs: 9g, Fat: 13g

PEANUT BUTTER PROTEIN SHAKE

1 scoop whey protein

2 tbsp peanut butter Water and ice in blender

Calories: 320 Protein: 34g,
Carbs: 7g, Fat: 16g

L U N C H / D I N N E R
(FOR HIGHER CARB DAYS, ADD ½ CUP COOKED QUINOA, RICE, OR SWEET POTATOES.)

TUNA WRAP

4 oz canned tuna

1 low-carb wrap

¼ avocado

25 veggie sticks (cut up celery, carrots, peppers)

Calories: 300, Protein: 34g,
Carbs: 19g Fat: 12g

SALMON PLATE

4 oz grilled/baked salmon

1 cup steamed broccoli or other veggies

Calories: 347, Protein: 30g,
Carbs: 28g, Fat: 13g

GROUND TURKEY & ZOODLES

4 oz 93% lean ground turkey Zucchini noodles (use a Spiralizer or slice zucchini very thin and steam or sauté)

½ cup light marinara sauce

½ tbsp avocado oil

Calories 375, Protein: 32g,
Carbs: 18g, Fat: 20g

GRILLED CHICKEN SALAD

4 oz grilled chicken breast

1 cup mixed salad greens

½ cup sliced tomato

¼ cup chickpeas

1 oz olive oil

1 tbsp balsamic vinegar

Calories: 325, Protein: 31g,
Carbs: 18g, Fat: 16g

CHICKEN OR TUNA SALAD

4 oz grilled chicken, chopped, or 4 oz tuna canned in water

1 cup diced cucumbers

½ cup diced tomatoes

1 oz extra-virgin olive oil

1 tbsp red-wine vinegar

Calories 269, Protein: 28g,
Carbs: 8g, Fat: 15g

TUNA SALSA

5 oz canned tuna

1/8 avocado

½ cup salsa

1 tbsp sliced almonds

Calories: 249, Protein: 34g,
Carbs: 7g, Fat: 17g

BEAN-LESS TURKEY CHILI

4 oz 93% lean ground turkey

¼ cup sliced peppers

¼ cup sliced onions

½ cup crushed tomatoes Chili powder

Calories 180, Protein: 18g,
Carbs: 15g, Fat: 5.5g\

D A Y T I M E S N A C K S
THESE MINI MEALS HELP YOU STAY ENERGIZED ON EITHER HIGH- OR LOW-CARB DAYS

COTTAGE CHEESE AND FRUIT

4 oz 2% cottage cheese

1 medium apple or ½ cup berries

Calories: 182, Protein: 15g,
Carbs: 25g, Fat: 3g

PB AND APPLE

2 tbsp high-protein PB

1 medium apple, sliced

Calories: 310, Protein: 14g,
Carbs: 27g, Fat: 19g

TUNA AND VEGGIES

2.5 oz tuna packet

½ cup sliced cucumbers

½ cup diced tomatoes

Calories: 118, Protein: 16g,
Carbs: 9g, Fat: 1.5g

E V E N I N G S N A C K S
CASEIN CUPCAKES

1 scoop chocolate casein protein

¼ cup egg white

¼ cup unsweetened almond milk

16 blueberries Mix together and place in mini cupcake baking pan.

Calories: 207, Protein: 29g,
Carbs: 14g, Fat: 4g

CASEIN PUDDING

1 scoop casein powder

1 tbsp nut butter(Add ½ cup berries for higher-carb days) Slowly add water until pudding is thick.

Calories: 218, Protein: 26g,
Carbs: 7g, Fat: 10g

PEANUT BUTTER MOUSSE

16 oz cottage cheese

4 tbsp powdered peanut butter

2 packets stevia

1 tbsp vanilla extract Blend until thick. (Makes 4 4-oz servings)

Calories: 112, Protein: 12g,
Carbs: 10g, Fat: 3g

Sample Menus: Lifting Day
(HIGHER CARB)

BREAKFAST

3 large egg whites plus 1 whole egg on an Ezekiel bread English muffin topped with 1/8 avocado

Calories: 407, Protein: 27g,
Carbs: 36g, Fat: 10g

SNACK

1 scoop whey protein plus 1 tbsp peanut butter, ½ cup berries, and 1 cup unsweetened almond milk; blend with ice

Calories: 240, Protein: 30g,
Carbs: 25g, Fat: 10g

L U N C H

5 oz canned tuna on low-carb wrap with ½ avocado, lettuce, and 2 slices of tomatoes plus 20 sliced veggie sticks

Calories: 272, Protein: 24g,
Carbs: 20g, Fat: 14g

D I N N E R
4 oz grilled chicken, 1 cup quinoa, 1 cup zucchini sautéed in 1 tbsp olive oil

Calories: 430, Protein: 34g,
Carbs: 40g, Fat: 18g

EVENING SNACK

Casein cupcakes topped with 1 tbsp nut butter

Calories: 310, Protein: 30g,
Carbs: 17g, Fat: 12g
Total: 1,659 calories, 145g
protein, 138g carbs, 64g fat

Cardio/ Rest Day (LOWER CARB)

B R E A K F A S T

4 oz. lox plus ½ avocado in low-carb wrap

Calories: 295, Protein: 28g,
Carbs: 14g, Fat: 18g

S N A C K

6 oz. plain, nonfat Greek yogurt with ½ cup berries and ½ oz nuts; sweetened with 1 packet stevia

Calories: 214, Protein: 23g,
Carbs: 20g, Fat: 8g

L U N C H

5 oz grilled salmon plus 1/8 avocado over mixed greens with 1 tbsp extra-virgin olive oil and 2 tbsp balsamic vinegar

Calories: 375, Protein: 32g,
Carbs: 18g, Fat: 20g

D I N N E R

4 oz 93% lean ground turkey over 1 cup of zoodles topped with ½ cup light tomato sauce and 1 tbsp avocado oil

Calories: 354, Protein: 26g,
Carbs: 13g, Fat: 14g

EVENING SNACK

20g casein pudding with ½ tbsp mini chocolate chips and 1 tbsp peanut butter

Calories: 279, Protein: 27g,
Carbs: 12g, Fat: 13g
Total: 1,517 calories, 136g
protein, 77g carbs, 73g fat

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