Two Women with their Arms Round Each Other By The Sea

How to plan the ultimate bikini body workout

Bikini. If that little word has set off a large-scale panic, don’t worry; you can look toned and trim on the beach this summer. We’ve got the best exercises to flatten your abs, tone your thighs, sculpt your glutes, and more.

Bikini body tips

  • As well as the moves below, get plenty of cardiovascular exercise, such as swimming or running. It’s the best way to burn calories – fast.
  • Anything that works your core, such as yoga, Pilates or hula-hooping can burn calories, perfect your posture and improve the way you carry yourself. Posture is a secret slimming weapon – sitting up straight will give you an instantly toned-looking waist!

The bikini body workout

These exercises target the key areas you want to reveal on the beach. Follow the programme two to three times a week for one month to get bikini ready.

Flatten your tummy

Spider press

From a press-up position, bring your right knee up and out towards your right elbow, perform a press up, then return your leg to the starting position. Repeat with the left leg. Do alternate reps for three one-minute sets.

Mountain climbers

In a press-up position, switch your feet back and forth quickly, keeping your hips low and stable throughout. Do three one-minute sets.

Tone your thighs

Hamstring curl on a ball

Lie on your back with your calves resting on a Swissball. Lift your hips up, then use your feet to roll the ball in towards you. Straighten legs back out, keeping hips lifted throughout. Do 1-3 sets of 8-20 reps.

Squat and lunge

Keep your feet hip-width apart and perform a squat; don’t let your knees go over your toes. Return to standing position, then step forwards with right foot and down into a lunge so both legs are at 90º angles. Make sure your front knee doesn’t move over your toe line, and your back knee should almost touch the floor. Push back up and return to standing. Squat, and repeat on your left leg. Do 1-3 sets of 5-30 reps.

Boost your bottom

Side squats

Stand tall, then step out to the side and drop into a wide squat. Hold for 1-2 minutes, then return to standing position with your feet together. Repeat on the opposite side.

Glute kickbacks

Start on your hands and knees. Keeping your core tensed, kick your right leg back and up, keeping it bent. Return to starting position, then repeat the moves continuously for one minute. Switch to the left leg for one minute.

Get a beautiful back

Door handle row

Wrap a beach towel around both handles on a door and hold the ends. Lower into a deep squat, then pull yourself up – using the towel – bringing your chest towards the door and squeezing the shoulder blades together. Repeat for three one-minute sets.

Hyperextensions on ball

Brace your feet against something stable, then lie face down over a Swissball. Keeping your hands by your ears, raise upper body off the ball into a straight line. Avoid overarching your back, then lower. Do three sets of 12 reps.

Sculpt your shoulders

Water bottle lateral raises

Fill two small water bottles and hold one in each hand. Standing straight, raise your hands out to the sides until shoulder height, keeping elbows slightly bent. Lower back down. Do two sets of 15 reps.

Bentover row

Take a small water bottle in your right hand, keeping arm straight, and lean forward from the hips, with your left hand on a Swissball for stability. Pull the bottle up to your waist, keeping your arm close to your body, so elbow moves straight back, then lower back down to the starting position. Repeat 10-20 times then switch sides.

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This article has been adapted from longer features appearing in Healthy, the Holland & Barrett magazine. Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies

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Exercise