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Look Strong and Sexy in Your Bikini With These 3 Total-Body TRX Moves

Get ready to wow at the beach with these effective suspension-training moves from Self.

If you're looking for a great workout that will build strength and increase flexibility — the search is over! We've got some TRX suspension training drills that will kick your butt (in the best way possible: hello, tighter buns), while sculpting and toning everything from your shoulders and arms down to your abs and legs.

Suspension training utilizes your body weight and gravity to give you a fast and effective workout. With temperatures heating up as we move into the month of July, these three moves are perfect for getting beach ready.

TRX Lunges

With the TRX suspension trainer at mid calf length (handles just below knee height), place your right foot into both foot cradles and stand facing away from the anchor point (above left). Begin in a "runner's start" position with your right knee about a foot behind your left heel (above right). Squeeze from your glutes and stand straight up. With each successive rep, lower the back knee to the same location about two inches off of the ground. Repeat on the other side.

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TRX Atomic Oblique Push-Ups

Begin with the suspension trainer at mid calf length and place both feet in the foot cradles, ending up ground facing away from the anchor point (above left). In a perfectly straight hand plank position (don't let those hips sag), perform a push-up followed by a knee tuck toward one elbow (above right), and then the other. Option: the push-up can be performed from the knees.

TRX Y Deltoid Fly

Fully lengthen the TRX suspension trainer and stand facing the anchor point with one foot slightly in front of the other (above left). Lift your arms up into a Y to put tension on the suspension trainer (above right). Bend the back knee and lower down into a tight plank. Keeping the arms straight, return to the starting position. To make this exercise harder, take a small step toward the anchor point and vice versa.

More from Self.com:

Sources: Thinkstock / LiudmylaSupynska and luckyraccoon

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