Wanting to look good in a swimsuit can be an effective motivator to start and maintain an exercise program. When swimsuit season nears, you do not need to panic, if you know what exercises to do. Your best bet is to target all the major muscles in your body. This will give you a lean, sculpted look that you will be proud to display.
Bench Press
The bench press works the large pectoral muscles in the chest. This exercise is especially beneficial for women because it gives breasts a perkier look. Begin in a face-up position on a weight bench while holding dumbbells 1 inch apart above your body with your palms facing your knees. Slowly lower the weights down to your sides by bending your elbows and stop when you feel a good stretch in your chest. Steadily push the weights back to the starting point and repeat. You also have the option of doing these in an alternating fashion.
Shoulder Press
The shoulder press works the deltoids and will give your shoulders a rounded look. You have the option of using a barbell or dumbbells to do this exercise. Stand with your feet shoulder-width apart and hold the dumbbells right above your shoulders with your palms facing forward. Steadily push the dumbbells above your head and toward each other until they are about 1 inch apart. Slowly lower the weights back down and repeat. For a variation, turn your palms so they face each other. This is called a hammer shoulder press.
Lat Pulldowns
Lat pulldowns work the large latissimus dorsi muscles in the mid- to upper back. Building this muscle group will give your back a V shape when you put on your bathing suit. You need a lat pulldown machine to do these. Sit on the seat, anchor the padded support down on your thighs and grab the bar above your head with a wide grip. Keeping your back straight and at a slight backward angle, pull the bar down to the top of your chest. Squeeze your shoulder blades together as you do this and hold for a second. Slowly raise the bar back up and repeat.
Upper Arms Exercises
Sexy arms go a long way when it comes to a bathing suit body. Your goal is to target the triceps and biceps on the upper arms. The triceps sit on the back of the arm and you can work them by doing triceps extenders with a dumbbell. Stand in a staggered stance with your left foot forward and right hand grasping the dumbbell. Steadily raise your arm up to your side so your upper arm is parallel to the floor and the weight is hanging straight down. Keeping your upper arm still, push the weight back until your arm is fully extended. Hold for a second, lower the weight and repeat. After doing a set of reps, switch sides.
The biceps sit on the front of the upper arms and you can work them with a biceps curl. Stand with your feet shoulder-width apart and hold dumbbells at your sides with your palms facing in. Steadily lift the weights up toward your chest and twist your palms so they face your body. Hold for a second, slowly lower the weights and repeat. Keep your upper arms still throughout.
Lunges
What makes lunges good exercises is they work the butt, quadriceps and hamstrings at the same time. Start in a split stance with your right foot forward and dumbbells at your sides. Slowly lower yourself down by bending both knees 90 degrees. Do not let your back knee touch the ground when you do this. Steadily rise back up, repeat for a set of reps and switch sides. For a variation, do these in an alternating pattern.
Bicycle Crunch
The bicycle crunch is one of the best all-around ab exercises because it targets a large amount of muscle fiber. Begin in a face-up position on the floor with your hands on the sides of your head, legs lifted and knees bent. Steadily lift your head and shoulders, twist your torso and extend your left leg as you move your left elbow and right toward each other. Quickly reverse your motion to target the other side and continue to alternate back and forth.
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