ULTIMATE BIKINI GUIDE : GET FIT, IN FASHION FROM TOP TO BOTTOM

By MARINA VATAJ and SERENA FRENCH

Bikini season has arrived finally, meaning it’s time to get fit, fashionable - and tanned without getting fried.

Start by checking out some of the hottest trends in suits, including flora and fauna prints, nautical stripes and details, plaid and gingham checks, and crystal trim and
gold hardware.


When it comes to shape, the triangle string and bandeau style are tops in tops for maximum tanning exposure. On the bottom, anything goes, including boy-cut shorts or ruffled skirts.

But just as important as the suit is the sunblock. And with the season’s best ingredients, such as Helioplex and the formerly Europe-only Mexoryl SX, alongside better delivery systems like sprays, powders and even a face wash, there’s no excuse for blotchy redness.

Once you’ve worked on lathering up and looking fabulous, you can concentrate on making temperatures soar with a phenomenal physique.

According to Erica Gragg and Melissa Perlman, authors of the new diet program “Bikini Bootcamp: Two Week to Your Ultimate Beach Body” (Broadway Books, $18), you can have your derriere beach-ready faster than you can say daiquiri. The duo, who own a resort-spa called Amansala, in Tulum, Mexico, converted their beachside regimen into a book aimed at those who want a taut tush in time for June.

“For people who don’t have time to take care of their bodies all year round and don’t want to deprive themselves, this program is perfect for getting ready for the summer,” Gragg says. “It’s all about exercise and routine, and also being aware of your body and what you eat.”

The 14-day regimen includes daily cardiovascular and weight-lifting exercises that you can do from home, a food plan, and mindfulness activities, such as yoga, that are designed to help you shed pounds, tone up quickly and improve your mind and mood. On this diet, you can even avoid the gym if you promise to stay active.

Gragg says walking is the key. “A lot of people aren’t used to walking every day, but it’s the most underrated exercise, and you can do it anywhere” she says. “Speed walk, let those arms swing and challenge yourself, and you will definitely see a change in your body.”

While Gragg and Perlman admit “the first two weeks are very intense,” they also promise “everyone, any age, who does it can lose between 7 and 10 pounds.”
“You start by doing 15 minutes of yoga in the morning, followed by about an hour of walking and then about 40 minutes of circuit training that involves short cardio activities and core training,” Gragg says. “And you do this every day for two weeks straight, no exceptions.”

And there are no quick food fixes to turn to. As with any diet, good eating habits are essential.

“We suggest flavorful foods that are very high in fiber and low in calories,” she says. “We encourage eating healthy fats, like olive oil, avocado and cheese every few hours.”

After two weeks of devotion, they claim you’ll be ready to strut you beachy stuff.
“You will be in better physical condition, more muscular and feel better,” says Gragg. “Then you can buy that hot bikini you want.”

Here are some exercises you can do that’ll make you look marvelous in your teeny-weeny bikini:

A BODY THAT SUITS YOU

FOR STUNNING STEMS

Stand facing a wall, feet about one foot away, with your palms resting against the wall at about shoulder height, and bend elbows slightly. Lift your left leg slightly to the side and rotate your toes to the left. Keeping your toes facing left, lift your leg up and back, about one foot away from your body. Then lower to starting position and repeat for 30 seconds before switching to the right leg. Each of these exercises should be done after your morning walk, every day for 14 days.

FOR AB-FAB ABS

Lie down on a mat with your legs straight and arms extended overhead. Bend your right knee, foot flat on the mat. Place your left hand next to your left hip and rotate your left leg outward so your toes point to the left. Keeping your knee straight, contract your abs as you lift your left leg and right hand toward one another, so they meet over your midsection. Lower and repeat for 15 times and then switch sides. Work your abs after your upper- and lower-body workout

FOR AMAZING ARMS

Stand with your feet hip-width apart, knees slightly bent, holding one weight in each hand, palms facing down. Bend your elbows into a 45-degree angle at your waist and raise your arms to shoulder level. Lower to starting position and repeat for one minute at your desired pace.