Get Your Beach Bum Ready!

By Darren Floro-Bryant


It’s swimsuit season, so time to get your beach bum ready! Below are some exercises to help you look your best while wearing less.

The Basics

These first three exercises are the best way to engage a large number of muscle groups throughout your body which will also assist in keeping your metabolism fired up.

A great exercise to help with posture, core strength, and balance.  Push-ups are a very versatile exercise; just by making small changes in the positioning of your hands, feet, and angles, you can change the emphasis on the areas you would like to focus on.






Another fantastic and versatile exercise.  Squats not only utilize the biggest muscles in the body, but they also activate a lot of secondary muscle groups throughout the body.  Just like push-ups, making small variations in the positioning of your feet can change the focus of the area of the legs you want to target.  Another great way to add intensity to your squats is to alter the base of stability (ex. use a bosu or a wobble board to stand on), engaging other muscles and stabilizers.




This is one of the best all-around exercises for core strength, supporting proper posture and improving balance.  Holding the plank position takes strength and endurance in your back, abs, and core.  In addition to the core and depending on the type, planks can also work muscles in your legs, shoulders, arms, etc.  There are so many variations to this exercise that it is easy to add this exercise to any routine as a superset (compliment to what you are already doing).


The best thing about these exercises is that they can be done anywhere and with little to no equipment.  Also, there are numerous variations to these exercises allowing you to target specific areas of the body you may want to focus on.

The Add-Ons

The next couple of exercises are great ways to add a little more detail and focus to areas of the body that will help you look and feel your best in your swimsuit.

Donkey Kicks!
This exercise focuses on the largest muscle in your body, the gluteus maximus.  This is a great exercise simply because it works the muscles of the butt in the leg being “kicked” as well as the leg used for support.   Also by keeping your upper body still for support, donkey kicks work your core, lower back, and a lot of secondary stabilizing muscles in the legs.  Just by adding variations to this exercise you will maximize the results to one of your best assets in a swimsuit.

Bent Over Reverse Flys!
These are great because you do not need a lot of weight (sometimes none at all) to do this exercise.  Reverse flys will help keep the shoulders back and chest up, which will help with your posture. This exercise works the rhomboid muscles, the rear deltoids, and middle trapezius muscles. These all help build a strong upper back and help balance your shoulder strength.

Pro Trainer Tip!
Having great posture and standing tall will help you look and feel your best. It will also help boost your self-confidence while wearing less – and don’t forget the sunscreen!

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