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Fitness and Health

Fitness and health go hand in hand, and this section of our health library is devoted to exploring the relationship between these two very important aspects of life.

How to Get a Bikini Body: The Best Tips for Summer

BistroMD shows you how to get a bikini body, just in time for summer!


Now that it’s officially summer the pressure is on, and your mind is probably spinning with different ideas about how to get a bikini body.

It’s no surprise that diet and exercise can help, but when it comes to getting a bikini body, there may be some methods you never thought of before.

As a certified Strength and Conditioning Specialist through the National Strength and Conditioning Association, and as the fitness expert at BistroMD, Dr. Sean Wells is giving you exclusive advice on how to get a bikini body, and what you can do to get yourself in shape for this upcoming summer season.

Embrace All Things Cardio

“When trying to get the best bikini body, you should start with cardio first,” says Sean. “To start out, I recommend beginning with 30 minute bouts of an activity like running or swimming. Playing a sport like tennis or racquetball can also be effective.”

These exercises are all great cardio workouts, and can help you shape your bikini body effectively when used in coordination with specific toning exercises.

“In addition to doing cardio exercises 30 minutes per day, 5 days out of the week, you should try to include repetitive bouts of toning exercises using light dumbbells, weights, or an exercise ball,” says Sean. “These exercises focus on toning core muscles in certain areas of your body including your triceps, biceps, hips, butt, and your abs.”

Incorporate Specific "Bikini" Exercises

The key to shaping and maintaining a bikini body is to utilize specific techniques that target core muscles in your body.

Listed below are some specific "bikini" exercises that can help you get a bikini body within a matter of weeks.

1. The Monkey Row

Try this: 10 bouts, switching sides. Then, repeat.

To begin this exercise, face either an exercise ball or some sort of stable device for balance, holding either a weight or dumbbell in your right hand.

To help tone your core muscles, hinge forward at your hips while placing your left palm on the ball for support. Allow your right arm to extend straight towards the floor.

Keep your right elbow still, and then extend your arm directly out to the side at shoulder level.

Bend your right elbow to bring the dumbbell back toward armpit, then lower the weight toward the floor.

“For this exercise, do 10 bouts and then switch sides,” says Sean.

2. The Three-Legged Dog

Try this: 10 minute bouts, switching sides.

For this exercise, get on all fours and take a few steps back as you lift hips to form an inverted V.

While maintaining this V position, lift left foot off the floor and extend your leg upward and behind you.

Do 5 calf raises on your standing right leg, while lifting your right heel off the floor, then lower it.

Bend your left knee and bring it in toward your chest. Then, step your left foot between your hands.

“The three-legged dog is a great exercise to tone your butt, hamstrings, quads, and your calves,” says Sean. “To get optimal results, do 10 minute bouts of this exercise, while switching sides.”

3. The Breast Stroke

Try This: 15 minutes

To begin, stand with your feet shoulder-width apart, holding a dumbbell in each hand. Keep elbows slightly bent at the sides, so that weights are directly in front of your chest, with your palms facing inward.

Once in this position, lower your body into a squat, bending your knees at 90 degrees. Hinge forward at your hips at 45 degrees, and keep your back flat.

Maintain this squat position throughout, and extend your arms over head, in line with your back.

“This exercise is great at targeting your upper back, shoulders, and legs,” says Sean. “Incorporating this exercise for 15 minutes into a cardio plan will really help you tone those troublesome bikini areas.”

By incorporating these exercises into a daily workout routine, you can have a more toned, and more trim body in a matter of weeks, just in time for bikini season.

Eating healthy is also important this summer season, especially if you want to maintain a healthy and fit physique.

Written By bistroMD Team. Published on November 07, 2012. Updated on June 19, 2019.


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