PQ's Bikini Body Workout Guide: Tips, Tricks, & Exercises

When the weather gets warmer, it's time to spend some days by the water. Whether that means heading to the pool, beach or lake, you will want to feel confident in your bikini. To get ready for those moments, the right bikini body workout is key. Keep reading for your guide on getting the bikini body you want this season, plus some tips for maximizing your efforts.

Your Bikini Body Workout Guide

One of the great things about starting a bikini body workout plan is that it benefits all aspects of your life. It's nice that you'll look better in your bathing suit, but you get the added bonuses that come when you are in better shape. From your brain to your bones, your entire body benefits from maintaining your fitness. This bikini body guide can help you achieve that.

Diet Is the Foundation

At the base of any great bikini body workout plan is your diet. Aim to have 3-4 balanced meals throughout the day. These meals should be made up of healthy foods that fuel the body. Incorporate lean meats, fish, poultry or eggs or plant-based proteins in each meal. This allows the body to build muscle and maintain a healthy weight.

Fiber is also important for your diet. It supports your digestive health so you don't feel bloated. Fruits and vegetables, along with whole grains, are great for making sure you get enough fiber.

Stay away from processed food. They are often high in calories, unhealthy fats and added sugars. Whole, natural foods that provide essential nutrients and promote overall well-being are a better choice.

Plan Your Warmup 

While you may be in a rush to get started on the bikini body exercises that will have you looking toned and fit, don't skip your warmup. Warming up increases blood flow, raises your body temperature and prepares your muscles for what's to come so you are less likely to hurt yourself. Spend 5-10 minutes on dynamic movements such as jogging in place, jumping jacks, arm circles and bodyweight squats.

Choose Your Weight and Reps

For the best results from your bikini body workout plan, you need a variety of workouts and exercises. Different moves will help with different parts of your body, and since a bikini leaves a lot of you exposed you will want to look good all over.

Start with low weight and high reps. These types of bikini body training focus on muscular endurance. Choose lighter weights and perform higher repetitions (around 12-15 reps per set) to define muscles without adding bulk. To work more on specific muscles, switch it up and do high weight moves with fewer reps.

Workout at Home

It's also easy to execute your bikini body workout at home. Find some space, and get moving in your own house or yard. Try compound exercises that engage multiple muscle groups, such as squats, lunges, push-ups, rows and planks. These bodyweight moves require very little equipment and can be done on your schedule. Just get a few dumbbells and start toning your body.

HIIT Bikini Body Exercises

To see results from your bikini body workout plan, incorporate HIIT, or high-intensity interval training. It's a time-efficient workout method that can increase fat loss in a short period of time. You alternate between intense bursts of exercise with short recovery periods. HIIT workouts can be done with bodyweight exercises, cardio exercises like sprints or jump rope or a combination of both so you get a lot of benefits at once.

Weight Training and Cardio

You need both weight training and cardio to get a bikini body training plan that produces results. Weight training helps build lean muscle mass, which improves your overall physique and increases your resting metabolism. Squats, deadlifts, bench presses and rows are great weight-training moves.

Cardiovascular exercises, such as running, swimming and cycling are excellent for burning calories and increasing endurance. You'll be ready for a game of beach volleyball and look good on the sand.

Body Part Workouts

A lot of people have specific areas they want to work on in their bikini body workout. Maybe you want more toned legs or stronger arms. Let's look at some exercises that target specific muscle groups for your bikini body.

  • Legs: Squats, lunges, deadlifts, step-ups and leg presses are effective exercises to tone and strengthen your legs and glutes.
  • Shoulders: Shoulder presses, lateral raises, front raises and upright rows can help sculpt and define your shoulder muscles.
  • Arms: Bicep curls, tricep dips, push-ups and hammer curls are great exercises to tone and strengthen your arms.
  • Chest: Push-ups, bench presses, chest flys and incline presses target your chest muscles and help create a defined upper body.
  • Abs/Core: Planks, crunches, Russian twists, and bicycle crunches are excellent exercises to strengthen and define your abdominal muscles.

If you're new to working out, start with two sets of about 10 reps of these moves in each workout session, and increase those numbers as you get stronger.

Tips for Better Results

All this work on a bikini body workout is meant to give you results, so do all you can to maximize your efforts. There are a few things you can do to get the biggest benefit.

Rest Days

Allow your body time to recover and repair itself with dedicated rest days. You don't have to skip all activities, just take it easy with light cardio activities like walking or gentle cycling. Use this time to prepare mentally and physically for your next workout day.


Stick with your bikini body training schedule if you want to see changes. Make working out a regular part of your routine so you don't get out of the habit.

Get a Good Bathing Suit

Everybody is different, so you need a swimsuit that flatters yours. Even with bikini body workouts, you may want to highlight certain features. Accentuate with a deep neckline, or try a high-waisted suit to flatter your tummy.

Start Your Bikini Body Workout Today

To get the body you want this summer, it takes work. Put together a bikini body workout plan that fits your goals. Don't forget to grab a new swimsuit from PQ Swim to show off your accomplishments.


  • https://www.webmd.com/diet/ss/slideshow-bikini-countdown
  • https://www.muscleandfitness.com/workout-plan/muscle-fitness-hers/hers-workouts/28-day-bikini-body-workout-plan/
  • https://www.muscleandstrength.com/workouts/12-week-womens-bikini-prep-workout
  • https://www.womenshealthmag.com/fitness/a42803758/beginner-workout-plan/
  • https://www.shape.com/weight-loss/management/kayla-itsines-bbg-workout-transformation-photos
  • https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
  • https://www.verywellfit.com/body-weight-training-benefits-effectiveness-and-tips-5272242#:~:text=Below%20is%20an%20example%20of,of%2015%20to%2020%20repetitions.

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