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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.

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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

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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.

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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.

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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

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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