How to have a perfect body for the summer (with pictures)

How to have a perfect body for the summer (with pictures)
How to have a perfect body for the summer (with pictures)

Since all bodies are beautiful in their own way, you can achieve the perfect body for the beach just by putting on a swimsuit. But if you want to put in the effort to shed a few pounds or build muscle before you find yourself on the sand, start by identifying the areas you want to work on. Once you have set realistic goals, you can put in place a detailed plan to achieve them. Whatever your goals, you can achieve an extraordinary look for the beach by working your major muscle groups, following a diet to be lean, and choosing a swimsuit that looks good on you.


Part 1 of 4: follow a slimming diet

Get the Perfect Beach Body Step 1

Step 1. Stay hydrated by drinking two liters of water a day

If you are dehydrated, your body will actually retain water and make you look more bloated. Avoid this problem by hydrating well. To replenish your fluids, try drinking two liters of water a day.

Bring a water bottle wherever you go, when you exercise or when you lounge on the beach

Get the Perfect Beach Body Step 2

Step 2. Eat more fiber to avoid bloating

Add more foods high in fiber to your diet to help your digestive system work properly and to keep your stomach from looking more rounded. Eat fruits that are high in fiber like raspberries, strawberries, oranges, and bananas. Replace processed grains with whole grains like brown rice, quinoa, and buckwheat.

  • You can also get more fiber through the vegetables you choose such as peas, split peas and lentils.
  • Foods that are high in fiber will help you feel fuller for longer and make you less inclined to snack.
Get the Perfect Beach Body Step 3

Step 3. Eat three balanced meals a day

Even if you want to lose weight, you should avoid skipping meals. Instead, try to keep your metabolism active by consuming three well-balanced meals during the day. Instead of having a heavy dinner, try to consume most of your calories before 3 p.m. Try to eat five servings of fruits and vegetables during the day, and prefer whole grains.

  • Avoid overnight snacking and sugary treats.
  • Consider keeping a food journal to track your calorie intake.
Get the Perfect Beach Body Step 4

Step 4. Add more protein to your diet

If you exercise a lot, you need to increase the amount of protein you eat. With each meal, you should eat plenty of lean protein in the form of fish, eggs, chicken, lean red meat, nuts, and legumes. If you really want to get more protein, you might want to consider supplementing in the form of protein drinks or bars, as long as they are low in fat and sugar.

Soybeans and skimmed dairy products are also good sources of protein

Get the Perfect Beach Body Step 5

Step 5. Avoid beer, wine, cocktails and soft drinks

While you are working on getting that perfect body for the beach, you should avoid alcoholic drinks as they contain a lot of empty calories and often a lot of sugar. Also avoid sugary sodas and sparkling water, as the bubbles could make you feel bloated.

Instead, prefer herbal teas such as chamomile or ginger which will help you reduce bloating

Get the Perfect Beach Body Step 6

Step 6. Avoid consuming sodium and bloated foods

Do not eat foods that are high in sodium because they will cause water retention. Pay attention to the fruits, vegetables, and legumes you eat, as some of these healthy foods can cause gas and bloating. Stop eating broccoli, kale, beans, onions, apples, and dairy products for a while.

Instead, try consuming foods that reduce bloating like cucumbers, bananas, papayas, asparagus, and green leafy vegetables

Part 2 of 4: exercise

Get the Perfect Beach Body Step 7

Step 1. Do high intensity interval exercises

These exercises involve short, but intense periods of cardio activity followed by short periods of rest. Warm up for five minutes, putting in between 20% and 30% of the effort required by your exercises. Increase the intensity of your exercise to reach between 80-90% of your effort for one minute. Then return to 50% for two minutes. Alternate between one minute of high intensity and two minutes of moderate intensity for about half an hour before you relax.

  • You can easily do high-intensity interval exercises on a treadmill or using your own body weight.
  • Search online or chat with a professional coach to learn exercises you could try.
Get the Perfect Beach Body Step 8

Step 2. Concentrate on exercises to strengthen your abs

Even though you don't need chocolate bars to have a perfect body for the sea, you can tone your core with some simple exercises. Do a few minutes of sit-ups, stationary bikes, or planks a day and you will soon see results. Add leg lifts and kicks while lying on the floor.

  • Although these are easy exercises to do at home, you can also join a fitness class to focus on your exercises if you prefer to do them in groups.
  • Modify some of these exercises to tone your oblique muscles as well.
Get the Perfect Beach Body Step 9

Step 3. Strengthen your arms with weight and resistance exercises

Pick three to four exercises that target the muscle groups in your arms that you want to build and do them every day. Try push-ups, pull-ups, and back extensions, an exercise that involves resting your arms on a bench behind you. Squat down as if you want to sit up before lowering and lifting your body to work your triceps. Otherwise, use dumbbells for bicep curls and other exercises.

For men, you may want to consider strengthening your chest muscles as well as your arms by doing bench presses

Get the Perfect Beach Body Step 10

Step 4. Strengthen your gluteal muscles by running or exercising

Every day, do several repetitions of curls, extensions, lunges, deadlifts, bridges, or other exercises that will strengthen your gluteal muscles. If you prefer, you can use a treadmill or go for a run on an incline to work that area.

Go for a bike ride or take yoga classes to work your gluteal muscles and other leg muscles

Get the Perfect Beach Body Step 11

Step 5. Walk or take the stairs to tone your legs

The more you move, the more calories you will burn and the more you will exercise your leg muscles. Try to take at least 10,000 steps a day. Instead of taking the elevator or the car, go up and down the stairs or walk to get where you want to go, if possible.

  • Try using a fitness app or device that lets you count your steps and track your progress.
  • Try to get up and move around whenever possible. You can stand up and do simple exercises or stretch while watching TV. You can also dance at home to burn calories and relax.

Part 3 of 4: Prepare your skin for the beach

Get the Perfect Beach Body Step 12

Step 1. Use sunscreen with an IPS of 30

Before basking in the sun, apply a broad spectrum sunscreen all over the skin that will be exposed. Choose an SPI (Sun Protection Index) of 30 or higher and be sure to top it up every two hours or immediately after getting out of the water.

Sunburn can have long-term consequences. You should always put on sunscreen when you are at the beach to protect your skin from harmful UV rays

Get the Perfect Beach Body Step 13

Step 2. Exfoliate your skin to remove dead cells

Use an exfoliating object or liquid to get rid of dead skin cells. If your feet feel dry and covered with calluses, use a pumice stone or foot file to smooth out the rougher areas. After exfoliation, apply a moisturizer to keep the skin on your body and feet soft and supple.

For women, apply a cool coat of nail polish for a vibrant color to show off on the beach

Get the Perfect Beach Body Step 14

Step 3. Remove the hairs you don't want to see

For women who want silky smooth skin, try waxing with a razor, wax, or hair removal cream to get rid of hair on your legs, bikini area, or underarms. For men who want to take care of their body hair, trim or shave any tufts of hair on your body.

If you are a man, consider trimming your hair under your arms so that it is not visible when your arms are down

Get the Perfect Beach Body Step 15

Step 4. Apply a self-tanner to tan without UV rays

If you want to achieve golden skin fast, consider going to a salon with self-tanning showers. You can talk to a professional to find the shade that best suits your skin tone. Alternatively, you can also choose a self-tanner yourself and apply it. Continue to apply it daily until your skin tone takes on the desired color.

  • Remember to exfoliate first to get a pretty shade.
  • Avoid sunbeds or lying in the sun. The harmful UV rays emitted by sunbathing and the sun can damage your skin.
Get the Perfect Beach Body Step 16

Step 5. Use sculpting gel to firm your skin

If you want to look more toned, apply a sculpting gel or serum to your skin. Find products that contain caffeine, creatine, vitamin C, soy protein, and other products that reduce inflammation and stimulate collagen production.

In general, these products work best if you already have a lean physique, they are not going to melt fat or build muscle

Part 4 of 4: feel good at the beach

Get the Perfect Beach Body Step 17

Step 1. Wear a swimsuit that you like

Remember, you don't have to diet or exercise to have a beach-ready body, all you need is a swimsuit, a beach, and a confident attitude! Find a swimsuit that looks good on you, shows off your strengths and hides parts of your body that you don't want to show off. Pick a vivid color or pattern that you like to wear to choose your swimsuit before going to the beach.

  • If you're not used to showing a lot of skin, try wearing your swimsuit at home first to get used to it.
  • Don't forget to bring a nice pair of glasses as well.
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Step 2. Bring something for cover

For men, wear a t-shirt or a swimsuit over your swimsuit. For women, choose clothes that you can easily slip on over your swimsuit. Try for example a dress or a playsuit, a veil or a t-shirt and shorts. Choose a fabric that will dry quickly in case you need to wear it over your wet swimsuit.

  • If you are going to be in the sun all day, choose something that will also cover your shoulders to prevent sunburn.
  • Don't choose clothes that make you feel ugly, instead choose something sexy and light that will keep you in a good mood all day.
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Step 3. Practice good posture to feel good

You won't feel good in your swimsuit if you are constantly slouching. When you go to the beach, remember to stand up straight with your head held high. Lower your shoulders, bringing your shoulder blades together to open your torso.

  • In addition to improving your appearance in your bikini line, you will also feel better.
  • If you need a quick little boost to feel sure of yourself, pretend you're a star and strut the beach like yours!
  • Before you step out in your swimsuit, there are several sexy poses you can practice yourself so you know what to do, whether you're lying on your towel, sitting on a lounge chair, or standing at a night out on the beach.
Get the Perfect Beach Body Step 20

Step 4. Stay active while on the beach

While lying on a towel can be more relaxing, try burning calories and exercising while on the beach. Find friends and organize a game of beach volleyball. If you'd rather stay in the water, try swimming, stand-up paddleboarding, surfing, or water skiing. For a more laid back day at the sea, take a walk or run on the beach.

If you move around, you will focus more on the pleasure you are having rather than on how you look. Plus, you'll feel great knowing you're exercising to get the body you want


  • Remember to get a good night's sleep to give your body the rest it needs to lose weight and build muscle.
  • Try swimming, yoga, or Pilates if you are looking for a full body workout.
  • Know your body type. If you have a pear-shaped figure, you will still have the same figure even if you lose weight. Focus on improving your own body instead of wanting to look like someone else.
  • Consult your doctor before starting a new diet or exercising regularly.

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