5 Gym-Free Tips for an Instantly Better Bikini Body
Summer may be in full swing, but if you’re still nervous about getting in a swimsuit (in public, that is), never fear– Get-Fit Guy is here with five quick and dirty, gym-free tips for instantly looking your best at the beach.
Ben Greenfield
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5 Gym-Free Tips for an Instantly Better Bikini Body
In case you hadn’t noticed, summer is in full swing. But if you are still a bit nervous about baring your body at the beach, no need to worry – there are still plenty of sunny days left, and you don’t need to start a multi-month workout program to enjoy them..
Instead, in this episode, you’re going to get five quick and dirty, gym-free tips to make sure you’re instantly looking your best when you hit the beach.
Of course, I’ve delved into swimsuit season in other episodes, including 5 Exercises to Get You Into Swimsuit Shape—Fast! and 5 Tips to Get the Perfect Beach Body. But when it comes looking good in a bikini, there are specific exercises, workouts, and tricks you can use for when you want to feel confident showing a bit more skin.
So in this episode, we’re going to delve into the art and science of how to get a better bikini body, without spending lots of time in the gym. (And guys, in case you’re feeling left out, simply forward this to the lady in your life. She’ll thank you later.)
Get A Healthy Tan
One trick I learned back when I was a bodybuilder is that darker skin brings out muscle tone and curves far more dramatically than lighter skin. But there can be pretty serious risks to spending lots of time out in the sun or in a tanning booth, and tanning lotions and creams may also come with their own set of chemical-based health issues.
So instead, you can naturally get better skin-baring color by following the type of tips I talk about in my recent podcast episode, “What’s the Healthiest Way To Tan,” including spending 20-30 minutes under infrared lightbulbs before bed, eating a high amount of dark skinned vegetables, and using a completely natural tanning lotion that has ingredients like Vitamin A, E and C, along with natural antioxidants and skin protectants, such as astaxanthin.
Sit Up Straight
Sit up straight, just like your mom used to tell you. And while you’re at it, stand up straight, too. By pulling your shoulders back and keeping your head up, you’ll look more confident in your bikini, and this will also help to pull your stomach in and improve the natural curvature of your back.
One hidden posture killer is shallow chest breathing–instead of deep diaphragmatic breathing–so check out my “How To Breathe The Right Way” episode and begin incorporating those tips both on and off the beach. And if you are going to include one exercise at the gym to help with posture, then make it seated rows.
Drink
Drink–but not too many of those wine coolers. Instead, focus on hydration. To make sure you are getting enough water, take your body weight in pounds, divide that number by half, and drink at least that many ounces of water per day.
Why is this important for a better bikini body? Staying hydrated will keep your skin looking moist and healthy, while dry. dull skin can reduce the appearance of your muscle tone. In addition to drinking adequate amounts of water, exfoliate the body at least once a week, and also use a natural skin moisturizer. One of my favorite moisturizers (no kidding) is olive oil!
Walk Uphill
One of the fastest ways to get your butt toned in the shortest period of time is to do steep uphill walking. I like this form of exercise because you can do it any time, with minimal equipment. Wearing a weighted vest or holding hand weights will accelerate results, but you can also simply set a treadmill at a very steep 8-10% incline, or just find the steepest hill you can and start hiking up it. Even though I’m not personally wearing a bikini anytime soon, I’ve noticed that the very steep hiking I’ve had to do in preparation for my Spartan obstacle racing has resulted in my getting a bit of a booty in a very short period of time.
Sleep
Yes, you heard me right. You can sleep your way to a better bikini body.
How does this work? Lack of sleep causes increased cortisol, your body’s primary stress hormone. And when cortisol goes up, so do other hormones that are responsible for causing your body to hold on to sodium and causing water retention and bloating, resulting in a “soft” and “skinny-fat” look. So rather than beating yourself up with hours and hours of hard workouts, combined with a stressful lifestyle, incorporate stress-busting strategies such as getting 7-9 hours of sleep per night, practicing yoga, taking breaks to slow down, and taking deep breaths, and even simple mind-centering practices like journaling and showing gratitude. You can read about more of my favorite stress-reduction tactics here.
So that’s it!
Get a healthy tan, sit up straight, drink, walk uphill and sleep – and you’ll be well on your way to a better bikini body, without spending your life inside a gym. If you have more questions about how to get a bikini body, you can leave your thoughts over at www.Facebook.com/GetFitGuy.
Photo of red bikini and jumping woman courtesy of Shutterstock.
About the Author
Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.