How to Get a Bikini Worthy Body

Co-authored by Michele Dolan

Last Updated: February 3, 2023 References Approved

Getting your body ready for bikini season will take some hard work and dedication, but it doesn't have to be torture. Read this article to learn how to lose weight the healthy way, and have fun along the way!

Part 1

Part 1 of 5:

Setting Goals

1
Determine where you want to improve. This will help you choose which diet and exercise route is right for you.^{[1]
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- Ask yourself the following questions: Do I want to lose weight? How much weight do I want to lose? Do I want to gain muscle? Am I happy with my weight, but want to tone up?
2
Weigh yourself and take measurements. This will help you track your progress.
- Remember that muscle weighs more than fat, so if your goal is to add bulk or tone up your muscles, then you might gain some overall weight. If this is the case, then focus on your measurements rather than the number on the scale.
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3
Take a "before" picture. This will help keep you motivated and will make you feel incredibly satisfied when you finally take that "after" picture.
4
Buy the bikini you want to wear (unless you already own it) and hang it up in a place where you will see it every day. This will serve as a constant reminder about why you started, especially on those difficult days when you just want to give up.

Part 2

Part 2 of 5:

Eating Healthily

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Reduce your caloric intake. This is extremely important if you are trying to lose weight. Remember that exercise alone will not make you lose weight; you will absolutely have to change your diet.^{[2]
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Eat plenty of vegetables and fruits. These foods are full of vitamins and minerals and will help keep you full and energized throughout the day. Leafy green vegetables and non-starchy vegetables are the best for you; keep fruit to just a few pieces a day.
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Eat lean proteins. Turkey, chicken, and fish are low in fat but rich in protein. If you are a vegetarian, try tofu, tempeh, veggie burgers, and eggs.
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Drink at least 8 glasses of water every day. It is very important to stay hydrated.
5
Reduce your sugar consumption. Read food labels and beware of hidden sugars in dressings, sauces, and breads.
- Try to stay away from alcohol. If you do drink, opt for wine rather than sugary cocktails or carb-heavy beers.

Part 3

Part 3 of 5:

Performing Aerobic Exercise

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Do 30 minutes of cardio three to five times a week. Examples include walking, running, jogging, biking, swimming, and/or hiking. Exercises like these improve your cardiovascular health and increase your metabolism, even after you have finished exercising.^{[3]
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2
Choose an exercise that you enjoy. This way you are more likely to stick with it.^{[4]
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3
Join an exercise class or gym. If you are having trouble staying motivated on your own, being around other people might help. Plus, if you are paying for a gym membership, you will likely feel obligated more to exercise.
4
Make simple lifestyle changes. If you can't find the time to do a formal exercise, then make simple changes to make your daily routine more active.^{[5]
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- Park further away from your destination and walk.
- Walk around the local mall or park for a few hours.
- Clean the house or do other errands that require you to be on your feet.

Part 4

Part 4 of 5:

Toning Up

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Do yoga, pilates, or other total-body toning exercises. This type of exercise, instead of building muscle size, can build muscle tone. It can also improve flexibility, posture and mood.
2
Target your upper body.^{[6]
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- Lift weights. Higher reps such as 3 sets of 15-20 will tighten and tone the muscle and build endurance. Alternatively 3-5 sets of 6-12 reps each will build muscle size, as will lifting until failure.
- Do push-ups. For a modified version, keep your knees on the ground.
3
Work your abs.
- Do Crunches.
- Hold a plank for as long as you can. Be sure you keep your body straight; don't let your hips sag. (Perform in front of a mirror to check form)
4
Strengthen your legs.^{[7]
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- Do squats. These will also help tone up your butt!
- Do lunges. Hold a dumbbell in each hand for extra weight.
- Use a stationary bike or elliptical on high resistance.
- Work in some plyometric exercises, such as jumping jacks, box jumps, side to side jumps, or skipping.

Part 5

Part 5 of 5:

Staying Motivated

1
Keep a food and/or exercise journal. People who keep track of what they eat tend to lose more weight than those who don't. Be sure to read food labels and include toppings, dressings, and sauces when calculating your caloric intake.^{[8]
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2
Exercise with other people. This will keep you both entertained and motivated during your workout.
- Find a friend or family member to run, jog, or hike with you.
- Join an exercise class at your gym if you are a member.
- Get a personal trainer.
3
Find a weight loss buddy. You can help keep each other motivated when motivation levels are low and even compete with one another as an extra incentive.

Expert Q&A

Question

I workout almost every day, am vegetarian and generally eat healthy. My stomach is still flabby. What can I do?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

Certified Fitness Trainer

Expert Answer

A flabby stomach may be the last hold out for your body's fat stores or it may be the result of genetics. Regardless, fat is fat, and sugar in all forms tends to pile up around the core. Study the Glycemic Index of the foods you eat to see if you are getting sugar spikes, which contribute to a fatty waistline.
Question

What if I already have curves and a great body, but I want to make it even better? Which exercises do you recommend? I don't want to make my curves smaller.

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

Certified Fitness Trainer

Expert Answer

You will need to identify exactly what will make you body better. If you think you are too curvy, you may want to clean up your diet and drop a few pounds. If you want a rounder bum, try doing walking lunges. A rounded muscular shoulder cap (the deltoid muscles) will help create a curvier look and make your waist look smaller. Do arm raises with dumbbells.
Question

I weigh almost 10 pounds more than my friends and my body doesn't look good in a bikini. I tried different diets but they don't work. What can I do?

Community Answer

First off, stop comparing yourself to your friends! Before you can ever attempt to lose weight, you must learn to love and accept yourself. Stop dieting and just eat healthy. Stick to whole grains, fruits and vegetables. Do strength training and cardio daily.

Warnings

Be sure you are eating enough calories to sustain yourself.

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Use caution when lifting weights or using other exercise equipment.

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Don't expect to see drastic changes within weeks. Losing weight and gaining muscle is a slow process. This is a lifestyle change, not just a temporary change!

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Always consult your doctor before beginning a new diet or exercise regime.

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