How to Get a Bikini Worthy Body

Co-authored by Michele Dolan

Last Updated: February 18, 2024 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

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1
Determine where you want to improve. This will help you choose which diet and exercise route is right for you.
- 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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This will help keep you motivated and will make you feel incredibly satisfied when you finally take that "after" picture.
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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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. ^{[1]
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Research source}
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.
Turkey, chicken, and fish are low in fat but rich in protein. If you are a vegetarian, try tofu, tempeh, veggie burgers, and eggs.
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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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. ^{[2]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
This way you are more likely to stick with it.
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.
- 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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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. ^{[3]
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Research source}
- 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. ^{[4]
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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

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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. ^{[5]
X
Research source}
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.
You can help keep each other motivated when motivation levels are low and even compete with one another as an extra incentive.

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Expert Q&A

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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 Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

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.

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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 Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

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.

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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.

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Tips

Don't be too hard on yourself if you fall off the wagon. It happens to the best of us. Remember to pick yourself back up and try again. Always remain positive.

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A good tip is to just turn off your TV and go outside. A nice long walk will help you in the long run!

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Find healthy food, like fruit, and eat it instead of eating an unhealthy snack.

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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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How to Get a Bikini Worthy Body

Steps

Setting Goals

Eating Healthily

Performing Aerobic Exercise

Toning Up

Staying Motivated

Get a Bigger, Sexier Butt with this Expert Series

Expert Q&A

Tips

Warnings

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References

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