Ladies, tone up to look sexy in a bikini! SlideShow Sponsored By www.yogeeindia.com Ladies, do you want a bikini body to show off on the beach or by the pool this summer? Here's an exercise routine that will have you sizzling in your swimwear!

First things first -- get the flab off! Your shapely body can only be seen when you burn off all the fat lying over the muscles. This is more than half the job done! You can walk, jog, cycle, swim or attend an aerobics class to achieve this. Exercise 4-5 days a week for about 45 minutes non-stop to see good results. Remember to include a 7-minute warm-up to prevent injuries to the muscles and joints.

Tighten and tone! While you are shaking off the fat, you need to start shaping up your muscles so that your body appears taut and beautiful! Strength training exercises listed below will get you into shape. These exercises work several muscles at a time, reducing the amount of time you need to spend on your workout! Do these four days a week.

Platypus Walk The Platypus Walk shapes your thighs, lower leg muscles and back. Assume a wide squat position. Your feet should be wide apart, toes and knees turned out to the side. Make sure your knees and ankles are in a straight line. Go down till your knees are almost at a 90 degree angle. Place your hands behind your head. Hold your abdominal muscles in tight and make sure your back doesn't arch or curve inward. Now holding this position, begin to walk forward 8 steps and then backwards 8 steps. Repeat this 4 times.

Hip Lifts This shapes up your hips, back of the thighs and back. Lie flat with both knees bent and feet planted firmly on the floor. Rest your arms alongside your hips. Now slowly raise your hips off the floor, lifting them till they are in line with your knees or higher. Squeeze your thighs, butt and back as you lift. Gently lower and just before you touch the floor, lift up again. Do 16 reps, rest and repeat.

Crunches Still lying on the floor, place your hands behind your head. Make sure your chin doesn't touch your chest. Lift your feet off the floor, with your knees at a 90 degree angle. Squeeze your abdominal muscles tight and lift your upper body till your shoulder blades come off the floor, while simultaneously lifting your hips off the floor. Crunch the tummy hard and slowly lower. Before you release, lift up again. Do 16 reps. Next, let the hips keep doing the same lifting movement while you change the upper body movement. As you come up bring your right shoulder towards the left knee. Lower and then bring the left shoulder to the right knee. Keep alternating sides and do 16 reps. Crunches work your upper abdominals, lower abdominals and the oblique abdominals that criss-cross your tummy.

Push-ups These work the chest (uplifting the bust and boosting cleavage!), back of the upper arm and back of the shoulder. Lie on your tummy. Place your hands wide apart, in line with your shoulders, elbows bent and fingers facing forwards. Now push yourself up on your knees. Your body should be in a straight diagonal line from head, shoulder, hips to knees. Squeeze your abdominal muscles tight to support your body in this position. Keep your arms straight but not locked at the elbows. Gently bend your elbows and lower your chest towards the floor, all the while maintaining your body in a straight line. The back should not sag downwards. Once you go as low as possible, 'push up' to the start position. Do 12 reps, rest and repeat.

Bent-Over Rows You will need a pair of 3-kilo dumbbells for this exercise -- it works the larger back muscles, back of the shoulder and biceps. Get into a lunge position, leaning forward; dumbbells in both hands, hanging down by your sides. Bend your elbows and pull them upward and backward in a rowing motion. Slowly lower the arms back to the start position. Do one set of 16, rest and repeat.

Shoulder Press It works the top of the shoulder, giving you beautiful, well-defined shoulders! Stand with dumbbells in both hands at your shoulders. Your palms should be facing forward. Keep your abdominal muscles held in tight. Now raise your arms up towards the ceiling. Make sure you don't lock your elbows. Slowly lower to the shoulder. Do 12 reps, rest and repeat.

Eat your way to a hot bod! Summer is the best time of the year to get into shape, since your body requires more fluids and lighter foods. Eat 5 small meals a day. This revs up metabolism, making you burn fat more effectively. Breakfast -- Bowl of cereals, boiled egg white, fruit Mid-morning -- Handful of nuts Lunch -- Wholegrain sandwich with a low-fat filling. Add lots of veggies! Evening Snack -- Fruit or fruit smoothie Dinner -- Soup, fish/ chicken/ lentils and a filling salad. Eat your dinner 3 hours before bedtime. Stick with this programme and you'll see your figure transform into a hot bod!

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