Think two-inch thigh gaps are overrated and kale shakes taste like sadness? We feel you. Begin your four-week bikini countdown with rookie-friendly workouts and diet plans that don’t include munching on salad leaves all day. Summer’s waiting!
Get a flat belly
Washboard abs are no problem at all, says Yasmin Karachiwala, pilates expert and trainer to Alia Bhatt and Deepika Padukone. Plus: Bust all signs of bloating with tips from Khushboo Thadani, nutritionist and weight-loss expert.
Work it out: Pilates exercises like the single-leg stretch, hundreds (similar to crunches, and held for 100 beats), criss-cross crunches, planks and the side-lying double-leg lift are great to tone your tummy. Start slow and do 10 reps of these once a day.
Eat right: Follow the golden rule of eating five meals a day. “It will reduce the stress on your digestive system and curb overeating,” advises Thadani.
Work it out: Build up your routine by exercising twice a day. Don’t forget to concentrate on your breathing, says Karachiwala: “Inhale through your nose, expanding the ribcage, and exhale through your mouth, pulling the abdominal muscles towards the spine, which activates the core muscles.”
Eat right: Thadani suggests swapping regular milk with nut milk. “Difficulty in digesting dairy products can also make you feel bloated.”
Work it out: Amp up your regimen and exercise three times a day.
Eat right: “Balance your meals; eating carbs will increase your water weight, while a low-protein diet will make you to feel bloated,” says Thadani.
Work it out: It’s the final week: push yourself further by doing two back-to-back sets, twice a day.
Eat right: “Drink more fluids when you feel bloated. Start your day with lemon juice in warm water to cleanse your system,” recommends Thadani.
Photograph: Tarun Vishwa
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