Advertising
Advertising

8 Exercises To Help You Look Great In Swimsuit This Summer

8 Exercises To Help You Look Great In Swimsuit This Summer

Looking to get that perfect bikini body, or look great in a swimsuit this summer? Try these 8 fitness exercises: 4 for men and 4 for women!

Fitness Exercises for Men

Here are a few simple workouts for you guys to start looking great at the beach.

Lat Pulldown

The lat pulldown is a great exercise for your shoulders, arms, and back. It’s got a full range of motion compared to similar exercises, which increases muscle stretching and endurance. Many people focus too much on their arms and not enough on their shoulders and back – causing them to have spectacular arms, but lacking in back definition.

Advertising

Leg Scissors


No bikini body is complete without 6 pack abs. If you do these long enough, you’ll start to feel the burn and be well on your way to those abs you’ve always wanted. These are great for getting rid of that pesky pouch of fat in that hard to exercise area between your belly button and groin.

Front Squat

Of course, you can’t forget about leg day! Skipping leg day turns you into one of those incredibly awkward looking guys with huge upper bodies and wimpy lower bodies. No one wants to see that – never skip leg day!

Bench Press

Advertising

Last, but certainly not least, we have to hit the chest. What better way to build a huge chest than by the classic bench press? One tip I learned while working out myself – don’t bring the bar all the way down to your chest. Over time, bring the bar that far down can cause serious injury to the ligaments in your chest. Only bring the bar down enough so your arms are parallel with the ground.

Fitness Exercises for Women

Now that the guys have some exercises, this section is for the ladies wanting to look good!

Mountain Climber Planks

Ladies, if you’re ready for your own 6 pack abs, you’ve got to try these. Heck, show the men how it’s done and swap back and forth between these and the leg scissors in the men’s exercise sections to really feel the burn! For added benefit, include planking in between each set and down let yourself fall until you’re totally finished. Start as high as you’re comfortable, whether that’s 5 seconds or 5 minutes. As you continue these exercises every day, you’ll be amazed at how quickly you’ll progress.

Advertising

Squats

A toned booty is highly sought after by all the guys on the beach, according to Stephanie Lee of FitnGeeky (and many others)! The best way to get that figure you desire is by a very basic squat! However, make sure you get your form right; improper squatting can do damage to your back. Good luck toning up your gluteus maximus!

Barbell Hip Thruster

They may look kind of funny, and the guys might turn their heads when they see you doing it, but barbell hip thrusters are one of the best ways to get the highly sought-after “V”. These work your back, glutes, and (most importantly), your lower abs. As with any machine workout (but especially those involving your back), be sure not to put too much weight on the bar or you risk serious injury.

Advertising

Push-ups


There’s nothing quite like an old-fashioned push-up. They still work out your chest as good as any machine could; maybe better if calisthenics is to be believed! Be sure to incorporate some of the classic exercises in your routine for the best results. As always, perfect your form for best results, and increase your reps when only using body weight!

There you have it ladies and gents – 4 exercises to get your beach bod on this summer! Happy exercising – be sure to share pictures of your results when you start seeing them!

Featured photo credit: Carrie O’Brien via images.unsplash.com

More by this author

Bill Widmer

Content Marketing Expert

10 Signs You’re A Highly Rational Thinker Do You Know The Meaning Of Fruit Stickers? They Can Hugely Affect Your Health Still Believe Long Workout Is Good For Your Heart? You Should Exercise In This Way Instead! Uncertainty Makes You Anxious? 3 Ways To Face The Future With Confidence Easily Feel Drained? Beware Of These 10 Energy Suckers

Trending in Beauty

1 18 Things You Need To Know Before You Get Your First Tattoo 2 3 Home Exercises To Fix Your Rounded Shoulders In One Month 3 What Your Poop Says About Your Health 4 10 Best Online Shopping Sites I Wish I Knew Earlier 5 12 Quick And Safe Ways To Get Rid Of A Stye

Read Next

Advertising
Advertising

Last Updated on December 2, 2018

How to Flow Your Way to a More Productive Life

How to Flow Your Way to a More Productive Life

Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

Advertising

The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

Here are a few simple steps to start using this strategy today:

Advertising

Review Your Past Flow

Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

Advertising

Schedule According to Your Flow Pattern

Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

Advertising

Account for Big Picture Fluctuations

Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

Why not follow the ebb and flow of your life instead of fighting against it?

    Featured photo credit: Nathan Dumlao via unsplash.com

    Read Next