Many people want to work on their beach body before summer starts. In principle, we know that sensational announcements like “Quickly lose 5 kg in 3 days for your summer vacation” aren't really promising. Nevertheless, some summer sun-seeking, soon-to-be vacationers might ask themselves what they can actually do to achieve their dream beach body. We get to the bottom of the matter and see if there are really good aids, tips, and training plans to help you achieve your last-minute summer body—and yes, maybe shed a few annoying extra pounds.
Effective exercises for your summer body
There are a few really effective exercises that can help you give your dream summer body a boost and add the finishing touches. The basic principle relies on the assumption that compound exercises in particular, which target large muscle groups in the body and work well in strength training, produce a higher afterburn effect and thus greater calorie consumption.
So focus your training on compound exercises that...
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boost your calorie burn,
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activate your hormones, which in turn ensure better cell repair, skin tightening, and enhanced immune protection,
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as well as a healthy diet that effectively supports all your workout exercises.
The cornerstones are reducing body weight, building muscle mass, and toning your core around the abs, glutes, and legs. Before starting any workout session, begin with a short warm-up: jumping jacks, squats, running/jogging/shadowboxing in place, or a full-body session with a foam roller prepare your muscles for the exercises.
Five simple exercises on the way to a beach body
The simplest exercises are often the most effective. You don't necessarily need additional equipment for them. If you have weights such as dumbbells, kettlebells, or medicine balls, you can naturally make the exercises a bit more challenging. You can easily do the following exercises at home without much effort or equipment:
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Squats without/with weights
Squats work anytime and anywhere. Make sure to maintain clean form. You can perform them with weights (if you have a kettlebell or a dumbbell at home, hold it close to your chest), giving your leg and glute muscles more work to do. Pro variation: Add a subtle upper body twist/rotation during the squat.
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Deadlifts
So-called deadlifts can also be performed at home. In this exercise, a weight is lifted from the floor. Your back remains straight, and the movement is generated by pushing yourself up with your legs until you are standing upright and the weight comes to the final position in front of your pelvis with straight arms. You should already be familiar with this exercise and have practiced it with a trainer before doing it on your own at home. At the very least, you should have watched and learned the correct movement sequence from several videos. What kind of weight you use is secondary for now. You should be able to grip it firmly with both hands and lift it safely. The classic choice is a barbell or a kettlebell. However, you can also lift a heavy dumbbell standing on one side with both hands. Even a six-pack of water works. A sandbag with its many hand straps is naturally also perfect for this exercise.
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Glute Bridge/Hip Thrust without/with weight
Yoga fans might already know this exercise from yoga class. Lie on your back with your legs bent and feet flat on the floor. Now lift your pelvis, engaging your core and pelvic muscles. It is important that your back remains as straight as possible and only your shoulders maintain contact with the floor. Pros can try more challenging variations: either with a weight placed on the pelvis that is lifted along with it, or by alternating lifting one leg off the floor and extending it. A great exercise for firmer glutes.
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Lunges without/with weight
Lunges are another classic exercise that specifically activates your leg, glute, and core muscles. Step backward with one leg and try to bring your knee toward the floor. If you can't reach all the way down, that's fine—moving toward the floor is challenging enough. Lunges can be done stepping forward or backward. Side steps/skater lunges are also possible variations of this exercise. It becomes more challenging with a resistance band around your ankles, which increases resistance. Or, once again, hold a weight in front of your chest. All of this increases the training stimulus for your leg and glute muscles.
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Plank and Side-Plank
The plank is an exceptionally versatile exercise. You rest on your forearms and extend your body like a board, where only your forearms and toes/balls of your feet touch the ground. Your entire body is kept under tension, which tones your core. The side plank, turned 90 degrees with only one forearm acting as support, particularly emphasizes the waist. If this is too difficult, beginners can perform both variations, the plank and side plank, on their knees to relieve the shoulders. Advanced users can combine the basic exercise with a push-up position by alternating from the forearm plank to their hands, coming into the starting position for a push-up (plank to push-up).
Important for your last-minute summer body: The right nutrition
Whether you start an intensive training block two weeks before your summer vacation to perfect your beach body, or begin four to eight weeks prior to your trip: a healthy and mindful diet is essential to complement your ambitious exercise routine. Remember the golden rule: only a negative energy balance leads to body weight reduction. So make sure to keep your alcohol consumption moderate to very low, avoid unnecessary calories from drinking too much fruit juice, consciously plan your carbohydrate intake, and reduce it if necessary. Nevertheless, good fats and oils should still be part of your diet, along with high-quality protein sources. A healthy diet combined with a workout plan for more defined body areas will bring you a big step closer to your last-minute summer body.
