Easy Bikini Body Workouts at Home in 20 Minutes or Less

bikini body workout

It’s almost beach season, but are you ready for the bikini body challenge? Luckily, you can get ready for summer with an easy bikini body workout at home. This guide will show you a quick 20 minute workout along with some dietary tips so that you can be ready for bikini season!

The Plank for Toned Abs

Get ready for your bikini with the simple but highly effective plank exercise! All you need is a soft surface such as a carpet or yoga mat, and you begin by getting into the standard push-up position. With your back straight and level with the floor, place your forearms on the ground and hold the position for as long as possible. Control your breathing and focus on engaging your core to make the exercise worthwhile. Do three sets and always try to improve your time. By doing this exercise daily, you will notice tighter abs and a perfectly sculpted stomach in no time!

Squats for the Perfect Bikini Body

Bodyweight squats can be done anywhere and are the perfect addition to your beach body workout. Simply keep your feet at shoulder width, ensure that your back is straight, and then dip your butt towards the floor as though you are sitting in a chair. Descend as far as possible without losing balance and do as many repetitions as possible.

Squats tone your abs, strengthen and define your legs, and give your butt an idyllic shape for bikinis. As you get more advanced, you can always add weights to the exercise or try placing one leg on a chair behind you for extra resistance. Squats are one of the best fitness exercises you can do for a great bikini body!

Jumping Rope for Fast Results

Jumping rope is a great and simple exercise that can be done almost anywhere. To get the best results, simply jump rope as fast as you can, take a small rest, then repeat the set for a total of three times. Jumping rope will help to lower your body fat percentage, but you must push yourself on this exercise to make it worthwhile.

All of these previous exercises can be done at home or in the park, and together they create a simple 7 day bikini workout that will get you in shape for summer! Of course, working out is just half of the battle, and your biggest workout is actually in the kitchen!

Workout and Diet Plan

Your workout and diet plan are crucial to getting the perfect bikini body, but your diet is actually the key to it all. You want to take in less carbohydrates than usual so that your body doesn’t begin to store excess fat and so that you can lose weight after your workouts. However, you must continue to eat healthy foods and ideally eat about three times a day.

Some people rush to get results by only eating one or two small meals a day, but this is both dangerous and detrimental to your bikini body. By eating such small amounts, your body begins to hold onto the fat because it believes that it’s starving. The people who eat one tiny apple a day end up gaining more weight in the end because once they do eat, their body stores all of the carbs to save them for later. Don’t let this happen!

Instead, you can continue to enjoy the same foods that you love but in smaller portions. You don’t have to change your entire diet and lifestyle, but just eat less so that you’re full but not stuffed. Instead of subtracting food from your diet, you can add healthy foods into your normal routine by increasing your fruit and vegetable intake. Of course, sugary sodas should be replaced by water, coffee, or tea since sodas are an unnecessary source of sugar. However, the most important thing is to eat less, get all of your vitamins, and minimise excessive sugar in the form of sodas and sweets. By following these tips, you will have an amazing bikini body in no time!

High Cholesterol Treatment Natural Remedies

Cholesterol is a waxy and fat-like substance that the body needs to function normally. High cholesterol in the blood starts depositing in the arteries which may include the coronary arteries of the heart etc. Cholesterol deposits cause narrowing and blockage of the arteries and produce signs and symptoms originating from the part of the body that has decreased blood supply. High cholesterol levels can be due to a variety of factors including heredity, diet and lifestyle. Some reports indicate that underlying illnesses affecting the liver, thyroid or kidney may affect blood cholesterol levels.


High cholesterol symptoms are difficult to detect and may appear as the symptoms of some other conditions and physical weaknesses. High cholesterol level in blood indicates chest pain, palpitations, shortness of breath, dizziness, lightheaded feeling, numbness, tingling sensations, cold sensation on hands and legs, nausea, vomiting and fainting. Lifestyle habits such as sedentary lifestyle, over-eating, obesity, uncontrolled drinking, smoking etc. are all symptoms of high cholesterol. Fast food, canned food, cheese and milk also indicate high cholesterol in the blood.


Various health organizations recommend that all adults aged 20 and more should have their blood cholesterol checked at least every 5 years. High blood cholesterol is a risk factor for coronary heart disease. Blood cholesterol levels of under 200 mg/dl are normal and there is a lower risk for heart disease. High cholesterol in blood builds up on the walls of the arteries that carry blood to the heart. This build-up can narrow the arteries, slow down and impede the flow of blood to the heart. Hence, there is a chance of a heart attack and related symptoms.


Exercising and eating a healthy diet are considered the first line of defense against high cholesterol. These five foods can help you reduce cholesterol. The choice of medication depends on various factors which include individual risk factors, age and medical history. Most medications for high cholesterol are well-tolerated, but it varies from person to person. The most common side-effects are muscular pains, stomach pain, constipation, nausea, diarrhea and vomiting.

Natural remedies for lowering cholesterol comprises of herbs and other natural products. There are many natural herbs for the treatment of high cholesterol. The herbal remedies help to reduce cholesterol levels by dissolving fat in the blood.


Our herbal remedies for high cholesterol are highly effective, proven and safe. These control levels of cholesterol in blood naturally. The natural herbs not only lower cholesterol, but also good for the heart. Regular use of our ‘herbal cure’ heart care pack can help to balance the system and prevent heart disease and stroke, as well as ensure healthy arteries.

Herbal Cure for Heart and High Cholesterol-Ayurvedic Medicines-Natural Treatment

Total Heart Support has its roots in Ayurveda-ancient herbal healthcare system of India. According to Ayurveda the balance of 3 energies- Vata, Pitta and Kapha (Kinetic, Thermal and Potential energy) in the body is a disease free state whereas their imbalance causes diseases. The herbs in this product act synergistically to control “Vata” and “Pitta”. According to Ayurveda “Vata” and “Pitta” are considered responsible for blood pressure, stress, anxiety and heart problems.


Herbs in Total Heart Support: Total Heart Support is purely an herbal formulation without any chemicals added into it. The ingredients are frequently used in Ayurvedic system of medicine since 5,000 B.C. without any side effects.


Herbal Cure Heart Care Pack

Total Heart Support Arjun Tea Arjun Saar
$ 47.90
(2 Bottles 120 capsules)
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4 Packs
$ 27.95 
(2 Bottles 250 ml Bottle)
Total Price = $ 129.75
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Total Heart Support Packages:

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The dosage for the heart care herbal remedies is:-

Total Heart Support – 1-2 capsules twice daily , with plain water, after meals
Arjun tea– twice daily
Arjun Saar – 30 ml , twice daily, empty stomach , with equal water
Total Heart Support capsules


Herbs Latin Name Quantity
Arjuna Terminalia arjuna 200 mg
Ashwagandha Withania somnifera 100 mg
Jatamansi Nordostachys jatamansi 100 mg
Brahmi Bacopa monnieri 100 mg
Shankhpushpi Convolvulus pluricaulis 100 mg


Arjuna (Terminalia arjuna): The bark of this tree is used in Ayurveda for prevention and treatment of many heart problems like angina, coronary artery disease, congestive heart failure, high cholesterol and blood pressure. Extensive research has lead to discovery of cardiac glycosides in the bark and naturally occurring Co-Enzyme Q 10, which is really important nutraceutical for proper functioning of heart muscle. It gives strength to ailing heart and controls the cholesterol levels.


Ashwagandha (Withania somnifera): Ashwagandha is also commonly known as ‘Indian ginseng’. It is a unique herb with multiple functions. It contains active components like ‘Withanolides’ and ‘Withaferin’ which are very beneficial for nervous system. The herbs also possess anti-inflammatory, antitumor, antistress, antioxidant, immunomodulatory, hemopoietic, and rejuvenating properties. It is especially useful in diabetics and blood pressure people as it also controls diabetes and blood pressure. It relieves stress, anxiety and enhances physical and mental performance naturally.


Jatamansi (Nordostachys jatamansi): This herb is useful in many illnesses like blood pressure and hysteria. It controls epilepsy, mental disorders. It relieves stress and anxiety.


Brahmi (Bacopa monnieri): The herb ‘Brahmi’ is used in Ayurveda since ages for loss in memory, lack of concentration, forgetfulness. It increases the retention power as well as recollection. It is very useful in many mental illnesses also. Regular use also helps in stress, anxiety, blood pressure, hallucinations and epilepsy. Regular use of this herb improves mental ability and cognition.


Shankhpushpi (Convolvulus pluricaulis): This beautiful white flowered plant really enhances the mind ability to recollect and remember the things in a very effective manner. It relieves mental stress, controls blood pressure and also improves mind’s ability. People in India are using this herb for centuries for their children to improve their memory especially during exams.


Arjun Tea (Natural and Herbal Cure For Your Heart)

Arjun Tea is the combination of purely herbal ingredients described in ancient Ayurvedic texts as the most effective treatment for blood pressure and heart problems. It is the safest choice to the problems like hypertension, high cholesterol, fatigue, blocked coronary arteries.Arjun Tea is made keeping in mind pure Ayurvedic ways of healing. The product comprises of safe herbs that are used in Ayurveda since times immemorial. Ayurveda-The ancient Indian healing system has been into practice in India for more than 5000 years. Utilizing herbs, minerals, proper nutrition, purification and above all, affirmative ways of living.


The concept of Arjun Tea is based on preparation described in Ayurvedic texts as “Ksheer Pak” i.e. boiling the herbs in milk and water to get both water soluble and fat soluble liquid extracts from the herbs to get maximum benefits.


Arjun Saar –Terminalia arjuna juice with Pure Indian Gooseberry juice

(Best of all heart care herbal supplements)

Terminalia arjuna is tree which has special role in heart care. The bark of this tree contains special micro-nutrients, enzymes, vitamins and anti-oxidants which provide natural strength to heart muscle. Arjun Saar is juice of Arjuna bark mixed with Amla Berry juice. Amla berries are nature’s richest source of best anti-oxidants and richest source of natural Vitamin C on earth. This makes Arjun Saar a combination of best heart care herbs described in ancient Ayurvedic texts as the most effective herbal remedies for heart care, high cholesterol, blood pressure and heart problems like congestive heart failure or weak heart.

Arjun Saar is the safest choice to the problems like hypertension, high cholesterol, fatigue, blocked coronary arteries. This makes it one of the best herbal remedies for heart care. It tones up and strengthens heart muscle and arterial system. It is a best combination to take care of above mentioned problems and that too without any side effects. Addition of each herb in Arjun Saar has a specific purpose and the one who uses it regularly can definitely realize its benefits.

Flossing is Necessary for a Healthy Mouth and Body

It is recommended that people brush their teeth twice a day; however, flossing, a big part of making sure the teeth and mouth stay healthy, is often overlooked. Flossing is important because it can get in between teeth to clean up tartar build up and remove plaque, something brushing cannot do. People with braces or Invisalign have a harder time flossing because of the wires, and that is why it is especially important for them to clean their teeth regularly. A trip to the dentist at least twice a year helps make sure that people are taking care of their teeth so that they don’t develop any health problems from lack of flossing.

Protecting Your Teeth

When we eat, food can get stuck in and in between our teeth, and that is why flossing is recommended. The food that is left behind can develop into plaque, which can cause bad breath and cavities. Plaque left on the teeth for a long time can turn into tartar, which is hard to remove. Bacteria build up can also cause bad breath, also known as halitosis, and it sits in areas where the toothbrush cannot reach, mostly in between teeth. People who have braces or Invisalign have a harder time cleaning their teeth, but it is crucial that their teeth are brushed and flossed often to prevent cavities and help the teeth straightening process to be as successful as possible.

Taking Care of Your Overall Health

When flossing is ignored, gum disease, tooth decay and other health issues can occur. Plaque leads to tartar, and tartar can cause gingivitis, which is inflammation in the gums. The gums will turn red and swell up, and this can even cause tooth decay or tooth loss if left untreated. If a tooth is damaged or lost from bad oral hygiene, then it will cost money to fix or replace. So, instead of waiting for teeth to go bad, it is best to floss regularly to prevent gum disease and any other health risks because bad oral hygiene can actually lead to health problems in the body, like heart disease and diabetes. This is because bacteria left in the mouth, from lack of brushing or flossing, can travel to other areas of the body, therefore, causing serious health problems.

The Importance of Flossing

Brushing and using mouthwash are not enough. These methods are highly recommended for clean teeth, but it is the hard to reach places that need attention as well. It is that little piece of string that can prevent food from rotting in teeth, which can cause plaque, tartar, bad breath and diseases in the mouth and the body. Floss is very cheap, so it does not cost much to prevent serious mouth and health problems. The process is not painful and does not take very long, so there is no excuse to ignore flossing. Many people regret not visiting the dentist regularly or taking better care of their teeth after they have developed health problems in their mouth, which is why flossing is necessary for a healthy mouth and body.

This post comes from Underwood Dental Care, a team of dentists in Underwood specialising in braces and Invisalign. The author of this post has been employing the daily care techniques detailed in the article under the advice of her dentist in Underwood.