Buzz
Excited for some beach time and basking in the sun? There are many ways to look and feel amazing while enjoying the summer heat. If you're getting ready for your upcoming beach or pool trip, we've got you covered. These tips and tricks will help you take steps toward your ideal bikini body, one day at a time. But always remember: every body in a bikini is a "bikini body"—the key is feeling comfortable and confident in your skin!
Steps to Take
Exercise for at least 30 minutes every day.
Regular exercise is crucial for looking and feeling your best. Physical activity is a key component in weight loss and will help you tone up before bikini season. Experts suggest that aerobic exercises like jogging or brisk walking are excellent ways to burn calories.
- If running or walking isn't your thing, there are plenty of other aerobic activities to try! Swimming, biking, rowing, jump rope, and using an elliptical machine can all be fun alternatives.
Incorporate HIIT workouts up to 2 times a week.
High Intensity Interval Training (HIIT) offers a powerful alternative to traditional cardio routines. These exercises involve high-intensity bursts followed by brief rest periods. While HIIT can be demanding, it's also a fast and effective way to burn calories.
- For example, try 30 seconds of pull-ups, 60 jumping jacks, and 20 burpees. Rest for 1 minute, then repeat the cycle three more times to complete your workout.
- Alternatively, you can perform 45 mountain climbers, 20 push-ups, 1 minute of planking, and 1 minute of jump rope. After a 1-minute rest, repeat the cycle three times.
Shape your arms for a beach-ready look.
No equipment needed to tone your arms at home. You can achieve a solid arm workout in just about 10 minutes! Start with a 5-minute warm-up, then experts recommend doing 10-15 reps each of traditional push-ups, wall push-ups, bench dips, and tricep kickbacks.
- For wall push-ups, stand an arm's length away from a wall and perform push-ups against it instead of the floor.
- For bench dips, sit on a stable chair, grip the seat, and lower yourself until your arms bend at a 90-degree angle, then push yourself back up.
- For tricep kickbacks, kneel with your right knee on the ground, your left leg at a 90-degree angle. Lean forward, then extend your left arm behind you while keeping the elbow straight. After 10-15 reps, switch to your right arm.
- Finish with some cooling down and stretching after your workout.
Focus on exercises targeting your thighs, stomach, hips, and glutes.
Kickstart your bikini body journey with a simple 10-minute circuit. Begin with a quick warm-up, then dive into two sets of 15-24 reps of squats. Next, perform 15-24 lunges on each leg. Move on to two sets of 15 calf raises, two sets of 15-20 bridges, and two sets of 15-24 crunches. Wrap up with 12-24 oblique exercises and two sets of 15-24 back raises.
- For a bridge, lie on your back and lift your hips off the floor while keeping your feet shoulder-width apart. Lower yourself back down and repeat.
- For back raises, lie face down and place your hands near your ears. Keep your elbows bent and pointed outwards. Anchor your legs on the ground and lift your shoulders about 3 inches off the floor. Lower back down and repeat.
- Reader Poll: We asked 319 Mytour readers for their top core workout, and only 11% chose bird dogs. [Take Poll] Bird dogs are a great option for those with back pain.
Adopt a healthy, long-term diet plan.
Pick a diet that helps you shed 1 to 2 pounds (0.45 to 0.91 kg) weekly. While crash diets might seem appealing, they often lead to temporary results. Many people regain the weight they lose once they stop dieting. Instead, opt for steady, sustainable weight loss through healthier eating habits.
- The Mediterranean diet is a nutritious and balanced option. It includes poultry, fish, seafood, olive oil, whole grains, and low-fat dairy. You'll enjoy dishes like grilled salmon, veggie calzones, bean stew, braised kale, and poached pears.
- Intermittent fasting is another approach you could try. This involves varying your calorie intake throughout the week. For instance, the 5:2 method consists of following a normal eating plan for 5 days and restricting to 500-600 calories for the other 2 days. Alternatively, you could try the 16/8 method, where you eat during an 8-hour window and fast for the remaining 16 hours.
Reduce your daily calorie intake.
Cutting 500-750 calories daily is a straightforward but effective weight loss strategy. You can reduce your calorie intake by making healthier food choices and tracking your progress with a calorie counter. Another easy way to cut calories is by reducing portion sizes.
- For example, opt for a cup of black coffee instead of a latte, or choose strawberries for dessert instead of a bowl of ice cream.
Incorporate healthy foods from all food groups into your diet.
Replace processed foods with fresh, wholesome options. Health experts generally recommend consuming 4 servings of vegetables and 3 servings of fruit each day. You can also make healthy swaps like choosing whole wheat bread instead of white, or opting for skim milk over whole milk.
- One cup (100 g) of leafy greens counts as one serving of vegetables, and a medium-sized fruit is equivalent to one serving of fruit.
Make sure to get plenty of restful sleep.
Lack of sleep has been linked to weight gain. Studies show that people who only get around 4 hours of sleep tend to feel hungrier than those who get a full night’s rest. Some experts suggest that insufficient sleep may affect the production of leptin (which suppresses appetite) and ghrelin (which stimulates appetite). To maintain a healthy balance, aim for at least 7 hours of sleep each night whenever possible.
Rock your confidence in a new bikini.
Choose a bikini that makes you feel confident and at ease. To truly stand out, select a swimsuit that flatters your body shape. V-wire bikinis are perfect for apple-shaped bodies, while high-leg styles accentuate an hourglass figure. Retro swimsuits are ideal for athletic body types, and ruffled bikinis are great for pear-shaped figures.
- Ultimately, the most important factor is your own preferences. Find a bikini that makes you feel fabulous, whether it’s striped, solid, ruffled, or anything in between.
Bikini Body Exercises, Workout Plan, and Diet Tips
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Invite a friend to work out with you. This can keep you motivated and make the experience more fun!
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Make sure to shave your bikini line before heading to the beach or pool for a polished look.
Precautions
- Reduce your intake of alcoholic beverages when possible. Surprisingly, alcohol can interfere with your body's ability to burn fat efficiently.
