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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 January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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