How to get a bikini body (+ a free beach workout!)

If you’re scrolling through your Instagram feed and experiencing serious body envy, put down your phone. Or at least after you finish reading this post. Stressing out about how to get a bikini body before summer arrives should have nothing to do with how other women look in their swimsuits, and a lot more to do with how you feel in yours.

We need to transform the bikini body ideal to one of a confident healthy woman. Sound good? Let’s do this together.

How to get a bikini body – 5 tips

1. Find your motivation

None of us are going to be 100% happy with the way that we look all the time, because let’s face it, everyone has insecurities. So as long as you’re not putting yourself down or attaching your body image to your self worth, body goals can be great motivation for your health. Whether that means you want to lose a bit of weight, or build strength in your arms or abs is up to you. Just make sure that your goals are motivated by the desire to get healthier and improve your fitness levels rather than to just look better. It’ll pay off in the long run too when bikini season’s over.

2. Exercise

Wondering how to get a bikini body typically goes hand in hand with exercise. And though it’s not the only thing that matters, it can make a big difference.

If you have your body goals set and you want to lift and firm your booty, or tone your lower abs, exercise is what’s going to help get you there. Plan a routine that works with your lifestyle, and find exercises that you actually enjoy doing.

3. Be confident

I know ladies, it’s easier said than done. But the good thing about confidence, is that its naturally comes with your workout. Exercise has time and time again been shown to naturally improve body confidence even before physical differences are noticeable. How cool is that? Plus you get that post-workout glow, which does more for your skin than makeup ever could.

Confidence also makes you stand up taller, straighten your posture and help you appear more approachable.

4. Eat healthy

If you eat crappy foods, you’re going to feel like crap. So ditch the junk, sugar, take out and heavily refined foods that make you feel bloated and sluggish. It’s not likely that you’ll feel your most confident on the outside if you’re feeling gross on the inside. And if you’re fueling your body well, you’ll have more energy to make it to your workot.

Start changing your eating habits and center your meals around healthy whole foods; avoid starvation and crash diets, they’ll only hinder your progress and learn how to snack better.

Check out these 3 healthy snack recipes to get you through any junk food cravings and keep you on track.

5. Have fun

If you think about all the different versions of beauty that exist in different societies and cultures around the globe, the one thing that’s pretty universal is a smile. So while getting fit and eating well can help you reach your goals on paper, you should also mindfully put effort into doing things that make you genuinely happy. Have fun at your workout, at the beach in your bikini, or just dancing by yourself in your living room. True beauty starts on the inside after all.

P.S if you want to bring a little extra fun to your workout, switch up your scenery and take it to the beach with this full body beach workout

Do 4-6 rounds of 15 reps per exercise.

1. Pulse squats

  1. Stand with your feet shoulder width apart.
  2. Lower your hips pushing your butt back and bending your knees until your thigh is parallel with the floor. Make sure your knees don’t extend past your toes.
  3. At the bottom pulse up and down, then pushing up through your heels, and engaging your butt come back up to a standing position.
  4. Repeat without pause.

2. Lunge with knee drive

  1. Start in a standing position with your feet hip width apart.
  2. Take a big step backwards with your left foot until your knee almost touches the floor. Your right knee should be bent at 90 degrees in front of you.
  3. As you push yourself back up, drive your left knee up infront of you as high as you can. Then lower your leg back down to starting position.
  4. Continue repetitions without pause, then repeat with the other leg.

3. Burpee push ups

  1. Start in a standing position with your feet hip width part.
  2. Squat down placing your hands flat on the floor in front of you.
  3. Jump your legs straight out behind you to reach a plank position keeping your back straight and your arms fully extended.
  4. Do a pushup, getting as low to the ground as you can.
  5. Jump your feet forward, behind your hands and back to a squatting position.
  6. Then, jump up to standing reaching your hands overhead.

4. Jack knife sit ups

  1. Start by lying down on a mat with your legs straight, feet together and arms extended straight above your head on the floor.
  2. Simultaneously lift both of your legs and your arms and upper body up and towards the center of your body. Let your toes and fingertips touch.
  3. Lower back down to the ground, and repeat.

5. Inverted shoulder press

  1. With your feet hip width apart and your legs straight, fold at the hips to place your hands on the ground in front of you shoulder width apart.
  2. Bend your elbows as if you were doing a pushup bringing your head and shoulders closer to the ground.
  3. Straighten your arms lifting your head and shoulders away from ground.
  4. Repeat without pause.

6. Leg raises

  1. Start by sitting on the edge of a bench, gripping with both hands. With your back straight, lean slightly back to 45 degrees.
  2. Bend your knees up to your chest, then bring your heels down towards the floor.
  3. Repeat the motion without pause.

7. T-bar plank

  1. Start on your side with your feet together and your hand directly below your shoulder.
  2. Lift your hips off the floor, straightening your arm with a slight bend in the elbow. Your body should be a straight line from head to feet. Lift your other arm out straight to form a “T” with both arms.
  3. Hold the position without letting your hips drop, than repeat on the other side.

Finish your workout with 6 rounds of 100m sprints in the sand.

Love your #innerbabe

How to get a bikini body might look a bit different to every woman, depending on what your version of a bikini body is. Embrace where your body is at, invest your time and mindset in getting healthy, and avoid negative self talk. Also drink water, because it’s honestly the fountain of youth and will leave you feeling great.
What are your tips on how to get a bikini body? Share them with us in the comments below.
2017-04-18T11:32:17+00:00 March 14th, 2017|Move|