A little jiggle in all the right places is a good thing.
Your tricep area is not one of those places.
Strengthening your triceps can reduce the loose “bat wing” look on the backside of your upper arms, which is a notoriously difficult spot to tone. Along with making things like pushing or pulling large objects so much easier, adding a tricep workout to your typical Arm Day or full body sesh will make it that much sweeter to rock your favorite short sleeve tops come Spring (or holiday cocktail dresses right now!).
Get strong, long, and lean arms with these three effective tricep workouts that will have you waving a jiggle-free goodbye to bat wings in no time.
- Overhead Extensions
Grab your dumbbells, Babes, your workout is about to go over the top.
- Holding a dumbbell in each hand (5-10lbs), stand with your knees soft and arms straight up with elbows next to your ears.
- Bend your elbows back to a 90-degree angle.
- Then, squeeze your triceps to straighten your arms again, pressing the dumbbells up.
- Slowly lower to the start position. That’s one rep.
- Repeat for 12 reps.
- Side-Lying One Arm Press
Work your triceps and lats for an arm-strengthening exercise that’s all body weight.
- Begin lying on your side on the floor, forming a straight line from your head to your feet (keep your core tight to maintain this straight line).
- Bring the arm closest to the floor to rest across your body.
- Place your top arm beneath the tricep of your folded arm.
- Press your upper body up off the floor using your one arm, then lower back to the ground. That’s one rep
- Repeat for 8 to 12 reps.
- Tricep Dips
Before you can put a toned arm up on your hip, you’re going to need to dip, dip, dip.
- Grab a sturdy chair, bench, or plyometric box and, facing away from it, prop up on your hands with your elbows straight.
- Extend your legs in front of you and bend your knees or keep them straight for an extra challenge. Keep that booty off the ground.
- Bend your elbows straight back and lower your body until they’re at a 90-degree angle.
- Push back up through your triceps to straighten your arms again. That’s one rep.
- Repeat for 8 to 12 reps.
Ready for a fitness program? Our Co-Founder Christie Cash is an IFBB Bikini Pro, she designed the 28 Day Blueprint workout that is FREE with any purchase of BikiniBOD. Click link below to start
BikiniBOD Spotlight: Taylor Cash
1.TELL THE BIKINIBOD COMMUNITY ABOUT YOURSELF
Hey Everyone! My name is Taylor Cash I’m originally from Boise Idaho, but I now live in Puyallup Washington. I’m an online Health and wellness coach. I also coach cheerleading at a local High school. I love coffee, corgis, and all things personal development.
2. WHAT DO YOU ENJOY DOING TO STAY ACTIVE WITH A BUSY SCHEDULE?
I work 4 different Jobs right now. I am currently doing a Beach Body program called Lift 4. It’s a four day a week program and I love it because its only 40 minutes and I can get it done before work in the morning. Then on weekends I usually go for walks, hikes, or anything outside to stay active.
3. HOW DOES BIKINIBOD HELP YOU THROUGH YOUR DAY TO DAY SCHEDULE?
BikiniBOD helps me get through my morning workouts on the days where I wake up early, and on my days off of my Program I put them in my shake and they give me the extra boost of energy I need to get through my day! It also helps me maintain my goal weight, I love being in a bikini for the Summer!
4. WHAT IS YOUR FAVORITE CHEAT MEAL? WE DON’T JUDGE YOU IN FACT THAT’S WHY WE MADE CARB CONTROL!
PIZZA!! Oh my gosh I love pizza I used to work at a pizza shop and it was all bad, But now I will use any cheat meal for pizza I love it!!!
5. WHAT DOES YOUR DAILY WORK ROUTINE ENTAIL?
It's all about balancing my busy schedule while maintaining a healthy balanced personal life. It would be too much to write down, I'm a mover and shaker to say the least. Ha
HOW DO YOU MAINTAIN CLEAN EATING HABITS ON SUCH A BUSY SCHEDULE?
PREP… its all about planning out groceries and making meals ahead of time!!
HOW DO YOU STAY MOTIVATED?
I do a ton of personal development. I get motivated by listening to and talking to people that I look up to! Doing personal development (I.E.) reading books, watching YouTube videos, listening to podcasts helps keep my mind focused and motivated.
HOW DO YOU RECOVER FROM YOUR BUSY SCHEDULE
Self-care! Every Saturday (my only day off) I shut off my phone, and do something with my boyfriend where we are completely alone and shut off from the world whether it's driving around and running errands or going to a movie. I plan out ME time and do things that help my soul recoup!
HOW HAS THE BIKINIBOD COMMUNITY HELPED YOU?
The support and good vibes that are in this community have helped push me immensely.
The message that BikiniBOD spreads about body positivity is something that has helped me find confidence in my own journey!
WHAT'S NEXT FOR TAYLOR AND WHERE CAN WE FOLLOW YOU?
I am going to be coaching, spreading as much love, positivity, encouragement, and health
I am going to be coaching, spreading as much love, positivity, encouragement, as well as health and wellness knowledge as I continue to grow and develop my business. My goal is to one day wake up and have a full-time job that I love where I can help and encourage people for a living.
Let's connect! I post daily on my Instagram! You can find me: @taylorcash_fitness
Thanks for the interview BikiniBOD team, love you girls!
Jeans can be TOUGH!
Finding a pair that fits both your waist and your legs is one challenge. But then the style could affect how they sit on your body, or the color could make certain areas look bigger than they actually are. Throw in a few trends like embroidery or hem details, and deciding on a new pair of jeans can feel overwhelming, to say the least.
Your second workout of the day shouldn’t be trying umpteen pairs of jeans on. All it takes for denim success is knowing your body shape, understanding the power of a dark wash, and doing a few extra squats to make your booty pop no matter which style you choose (maybe not a necessity, but a good idea nonetheless!).
If your upper body is smaller than your full hips and rockin’ booty, congratulations! You’re pear-shaped. While it can be tough to find a pair of jeans that meets that perfect length-and-waist balance, there are several denim styles that let you flaunt your BikiniBOD in the most flattering way.
Skinny jeans can sometimes emphasize wider hips, and if that’s not your goal, you can still get the skinny look with a straight-leg cut. You’ll achieve the same slim silhouette that skinnies provide, but the extra room around your ankle balances out your hips for a more sleek look overall.
If you’d prefer a style that’s a little more forgiving, enter trouser jeans. Named for their tailored look that echoes traditional trousers, trouser jeans will give you a more sophisticated silhouette (so cute for a night out) while boosting your body with a broad waistband, wider leg openings, and a more fitted booty. They’ll enhance your pear shape as they skim over full hips and thighs and then fall straight down to the hem in one continuous line.
You’ve worked hard to sculpt those awesome glutes and muscular thighs, Pear-shaped Babe, so why not display them in the best way?
P.S. Can we talk about this BikiniBOD beauty rockin her fav jeans paired with her BikiniBOD tank!
Apple shaped women have the legs of a goddess with a little extra goodness thrown in the middle. If you enjoy a weekend of delicious holiday treating and already know you might be carrying a few extra pounds in your stomach, chest, and even upper arms after the fact, you’re likely an Apple.
When it comes to jeans, the main thing women with this body shape should focus on is the rise. If the waistband hits you too low, it can throw your proportions off and make you look larger than you really are. (Muffins are delicious. Muffin tops are not.) If it’s too high, you’ll only be accentuating your middle. So choose a mid-rise jean that falls just above the hips to provide a smooth line that keeps everything in place.
If you’re concerned that skinny jeans won’t work because of a larger waist, think again: Apple Babes are typically slimmer through the hips and booty with naturally leaner thighs, and there’s no better way to celebrate those long limbs than with a hot pair of skinnies. Combined with a mid-rise and a darker wash, you’ll want to strut your stuff all day and night.
You’ve mastered balancing in a forearm stand and balancing your busy schedule. You’re a pro at keeping things steady. One thing you might not have conquered (quite yet) is how to style a balanced body.
Rectangular-shaped Babes have equally balanced top and bottom halves without a defined waistline. You’ll want to be on the lookout for jeans that will create some shape in your shape, and for that, we look to the 70s: Flares are back, baby! A mid- or low-rise jean will give your style a modern edge while creating the illusion of a waist without bringing all of the attention to it, and the wider hem will give your figure more flair (pun intended).
Minor details in the design of your denim can make a world of difference in creating curves on a rectangular shape. Smaller or angled back pockets will give your glutes a fuller look, and flapped pockets will add extra oomph without the need for an hour on the StairMaster. Subtle fading can make your hips and legs a little more shapely. Just be sure to avoid any cut that’s too relaxed, like a boyfriend jean, as they can make you appear boxy.
Hourglass figures have been envied for decades, but even the most voluptuous babe can have trouble finding the right pair of jeans. What’s the best style for showing off that tiny waistline without leaving your fabulous booty in the dust?
High-waisted jeans, that’s what.
The biggest complaint of Hourglass beauties is the struggle to find denim that adequately fits their hips, thighs, and butt and doesn’t leave them with a gapping waistband. High-waisted jeans fix that. Bonus if those jeans have a bit of stretch to accommodate all of your assets. And since this style is hot right now, you can play around with designs to determine what makes you feel most confident.
Whether you choose to channel your inner Farrah Fawcett with a high-waisted flare, or slim it down with an ankle-skimming skinny, your body of work[outs] has the sexy factor taken care of.
Finding the perfect pair of jeans isn’t a one-stop shop, but with a little extra knowledge about styles that work best for your shape, the shopping experience just got a whole lot easier. Which ones are you going to try?
Do you need some help getting into your fav pair of jeans? Download our monthly nutrition plan! Click on image below and will send it to your email box.
Spring is here and Summer is close by, can you believe it!
Who's dreading shorts, skirts and even worse bikinis! Well, as women it's tough there is a lot of pressure to look and feel a certain way and to be honest social media doesnt help! You know those perfect curated photos of a woman in a bikini paired with beautiful hair and a JLO tan to put the entire picture together. Can we also talk about Belfies? We just learned about this and were all about it, now a selfie a BUTT selfie! Whatever your motivation for a higher lifted booty we got you girl!
Follow these 3 tips today! We suggest 3 rounds for 20 reps/stairs!
Bridges are an instant lift, we love doing them at the BikiniBOD HQ! The key to this exercise is to squeeze the buns hun.l We suggest doing 20 reps with 3 rounds. Do this exercise first thing in the morning you won't regret it!
Just like the saying there is no elevator to success! ALWAYS, ALWAYS, ALWAYS take the stairs this will not only instantly tone and tighten your booty it will burn some calories. Taking a walk won't accomplish a lifted booty although we wish it would, the trick is in the incline.
INCLINE = LIFTED BOOTY
For each step lunge and make sure to squeeze the glutes up top before going to the next step. If you really want a lifted booty and a HOT BOD status try skipping each step! It's a bit challenging but your LBD will thank you for it.
Ok, so whats so great about a perky leg lift is you can do them anywhere, including watching the Bachelor or catching up on the Real Housewives.
Ready for more? Did you know that with every BikiniBOD purchase you get an instant downloadable workout plan for an ENTIRE month! This 28 Day Blueprint was created by our Co-Founder Christie Ku who is also an IFBB Bikini Pro. You can find more information here!