The workout to get rid of those bra fat rolls

You just scored that brand new bikini and you're happy with your flat stomach, but when you turn around you spot something you'd rather not see. Rolls peeking over the edge of your bikini (or bra). With these exercises they will be gone in no time. Bring it on! summer Do the whole round three times.

Kneel down and place your hands shoulder-width apart. Place your hands wider if you want to train your chest muscles more.

Prisoner squat

1. Straighten your knees so that you are on your toes.
2. Keep your body in a straight line: a high plank.
3. Slowly lower yourself through your arms until you are just above the floor.
4. Do not touch the ground. Move only your arms, keep your body strong.
5. Then slowly push yourself back up to the starting position.
6. Repeat ten times.
7. Lie on your stomach and stretch your arms wide in front of you.

Swimming

1. Also stretch your legs, but keep them a few centimeters above the ground.
2. Engage your core and lift your arms and legs simultaneously. Your stomach stays on the ground.
3. Make sure your arms and legs come a few centimeters off the ground and ‘flutter’ as fast as possible with your floating arms and legs, but keep your abs engaged.
4. Try to hold this for three times twenty seconds.
5. Front raise

Stand with your feet hip-width apart and your hands by your sides.

1. Hold a dumbbell, a large bottle of water, or something heavy in each hand.
2. Extend your left arm fully in front of you and finish at chest height.
3. Hold for a moment and then slowly lower it.
4. Switch arms and repeat the exercise.
5. Do this on each side ten times.
6. Jumping jacks.

Stand with your feet hip-width apart and your hands wide by your sides.

1. Jump up while spreading your legs and simultaneously bringing your arms above your head.
2. Jump back to the starting position and repeat the movement.
3. Try to hold this for a minute.
4. Side raise.

Stand with your feet hip-width apart and bend slightly forward with an open chest.

1. Hold a weight or a heavy item in each hand.
2. Keep your arms by your sides and engage your core. Keep your back and shoulders straight.
3. Keep looking forward in a proud posture.
4. Now slowly extend both arms out to the sides with the weights in your hands.
5. Keep your arms slightly bent.
6. Stop when your arms are at shoulder height, hold for a few seconds, and then slowly bring them back down.
7. Repeat this exercise ten times.
8. Plank rows.

Start this exercise in a push-up position with dumbbells in your hands.

1. Support yourself on the weights.
2. Now pull one arm at a time, lifting the dumbbells in a quick, powerful ‘rowing’ motion.
3. Repeat this movement.
4. Burpee.
5. Jumping jacks.

Start with your feet hip-width apart and your arms by your sides.

1. Jump into a squat position.
2. In one quick motion, come into a high plank and do one push-up.
3. Kom in één snelle beweging in een hoge plank en doe één push-up.
4. Come back to the squat position and jump back to the starting position.
5. Repeat the exercise.
6. Try to maintain this for one minute.