Get your bod beach ready with this targeted blend of yoga and “Brazilian Bum”, the secret weapon of Brazilian girls.  Shown here by Lena Tancredi, well-known Ibiza yoga teacher and a true Brazilian; she is living proof that keeping at it (the exercise!) does bring spectacular results – go girls!

Brazilian Bum in 5 hard steps

1.  Pliées – with legs apart, knees above your feet.  30 x slow, 30 x fast, 30 seconds hold.

2.  Legs apart, heels on floor, squat down keeping your weight on your heels.  30 x slow, 30 x quick, 30 seconds hold.

3.  On all fours, stretch one leg out behind at right angles, then lift and lower heel while maintaining the angle of the leg.  30 x slow, 30 x quick, 30 seconds hold.  Then hold leg out straight behind and bend back to right angle. Same reps.

4 and 5.  The classic doggy pose but wait, if you do all the reps it really hurts… Stretch leg out to the side, straighten and bend back to right angles while maintaining height.  30 x slow, 30 x quick, 30 seconds hold.

6. Lie down on your side propped up on your elbow.  Bend the bottom leg and lift and lower the top leg with flexed foot.  30 x slow, 30 x quick, 30 seconds hold.

Yoga for Beach Bums

1 and 2. The Warrior – builds strength in legs and arms.  Legs a little more than hip distance apart, left heel turned out, right toes turned out.  Hands stretched out to the sides.  Turn to look beyond your right hand and bend your right knee to right angles.  Your body should still be facing sideways.  Hold for 30 seconds.   Put the right hand in front of the right foot and raise your left arm and look up.  Hold for 30 seconds.  Repeat with the left leg.

3. The Bridge.  Good for the bum… Lie on your back, hands flat by your side.  Raise your pelvis up as high as you can and hold for 30 seconds.

4. Supporting your lower back with your hands, raise one leg up straight, then the other.

5. The Bow.  Good for digestion and eliminating toxins and cellulite.  Lie on your tummy, grab your ankles raise yourself up.  Rock back and forth using your breath.

6. The Wheel.  Again excellent for your bum and for stretching your back.  Lie on your back, feet on the floor.  Place your hands flat behind your head and as step one, raise yourself up on your head.  Test your strength and if you feel it’s OK, raise yourself up completely. When you come down, do it gently rolling your back.

Yoga for Beach  Arms

1. The Headstand: Known as the King of Yoga Postures, this is good for the blood circulation, relieving tired legs and stimulating the brain.  Clasp your hands together and place on floor elbow distance apart, place the crown of your head in front of your hands and walk your feet up.  Slowly lift feet off the ground, knees bent and slowly straighten.  Maximise the distance between your shoulders and your ears and be sure to hold most of your weight on your arms and shoulders and not your neck.  Relax your feet.  Hold for as long as is comfortable, start with a minute.  Come down slowly reversing the process and relax on the floor for at least 30 seconds with your head down.

2 and 3. The Dolphin – preparatory exercise for the headstand; builds strength in arms and shoulders.  Elbows shoulder distance apart, hands clasped.  Rock the body forward until your chin is level with your hands, then rock back as far as possible keeping knees straight without resting your head on the floor.  5 reps.

Yoga for Beach Tums

1.  And finally the abs… Lie on your back making sure your whole spine is on the floor. Hands placed by your side or under your lower back if you have back problems.  Raise your legs to 30 degrees off the floor and hold for 30 seconds.

2. Raise the legs to 45 degrees and hold for 30 seconds.

3. Raise the legs above your head and roll your back.  Repeat 5 times.

Contact Lena Tancredi for yoga lessons and personal training at lenatancredi@hotmail.com or visit her website www.lenatancredi.com

Photos by Picnic

Clothes by Stella McCartney, DaNang St. Barths, Vanessa Bruno and Dimenzione Danza