How to Get the Perfect Beach Body

Co-authored by Eric Martinez

Last Updated: October 29, 2021 References Approved

Since every body is beautiful in its own way, you can actually achieve the perfect beach body just by slipping into a swimsuit. But if you want to work towards shedding some pounds or toning your muscles before hitting the beach, start by identifying the areas you’d like to work on. Once you’ve set some realistic goals, you can develop a detailed plan on how you’ll achieve them. Whatever your goals are, working out a few main muscle groups, prioritizing a low-bloat diet, and picking out a great swimsuit can help you look and feel fantastic on the beach.

Method 1

Method 1 of 4:

Beach Body Work Outs

1
Follow a high-intensity interval training (HIIT) workout to promote weight loss. HIIT workouts involve short boosts of cardio activity followed by short rest periods.^{[1]
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Research source} Warm-up for about 5 minutes by giving your workout about 20 to 30% of your effort. Increase the intensity of your activity so you’re giving about 80 to 90% of your effort for a full minute. Then, drop down to about 50% of your effort for 2 minutes. Alternate between doing 1 minute of high intensity and 2 minutes of moderate-intensity for about 30 minutes before cooling down.^{[2]
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- You can easily do a HIIT workout on the treadmill or using just your body weight.^{[3]
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  Expert Source
  
  Eric Martinez
  Clinical Performance Specialist & Registered Clinical Exercise Physiologist
  Expert Interview. 18 May 2021.}
- Look online or speak with a fitness coach to find some HIIT ideas that you could try.
2
Focus on core-strengthening exercises to tighten your abs. While you don’t need 6-pack abs to have a great beach body, you can work on toning your core with some simple exercises. Do a few minutes of crunches, bicycles, and planks every day and you’ll start to notice the results.^{[4]
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Research source} Mix things up with leg lifts and flutter kicks while you lay on the ground.
- While these are easy to do at home, you can also sign up for a fitness class focused on core strengthening if you prefer a group fitness environment.^{[5]
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- Modify some of these exercises to tone your obliques as well.^{[6]
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3
Tone your arms by lifting weights and doing resistance exercises. Pick 3 or 4 exercises that target the muscle groups in your arms that you want to tone, and practice them every day. Try push-ups, pull-ups, or bench dips, which involve positioning your arms behind you on a bench. With your body in a floating seated position, you’ll raise and lower your body up and down to work your triceps. Alternatively, use hand weights to do bicep curls or arm circles.^{[7]
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- For guys, consider working out your pectorals as well as your arms by doing bench presses.^{[8]
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4
Strengthen your glutes by running or doing with squats and lunges. Every day, do repetitions of regular squats, jump squats, lunges, leg raises, bridges, and other glute-busting exercises to tighten your muscles. If you prefer, use a treadmill or go for a run on an incline to work out that area.^{[9]
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- Go for a bike ride or take yoga classes to work out your glutes and other leg muscles.
5
Walk and take the stairs to burn calories and tone your legs. The more you move around, the more calories you’ll burn, and the more muscles you’ll work out in your legs. Aim to take 10,000 steps a day overall.^{[10]
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Research source} Instead of taking the elevator or driving around, walk up and down the stairs and walk to your destination, if possible.
- Try using a fitness tracking app or device to help you count your steps and document your progress.
- Aim to get up and moving whenever you can. You could stand up and do some simple exercises or stretches while you’re watching TV, or try dancing around at home to burn some calories while letting loose.^{[11]
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Method 2

Method 2 of 4:

Eating a Healthy Diet

1
Avoid consuming sodium and foods that cause bloating. Steer clear of processed foods that have a high sodium content; these will only lead to water retention. Be mindful of which fruits, veggies, and legumes you eat, too, since some otherwise healthy foods might cause gas and belly bloat. Foods to take a break from include broccoli, kale, beans, onions, and apples, as well as dairy products.^{[12]
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- Instead, opt for foods that reduce bloating, including cucumbers, bananas, papaya, asparagus, and dark leafy greens.
2
Stay hydrated by drinking about 8 glasses of water a day. Being dehydrated can actually cause your body to retain water and give you a bloated look. Avoid this by keeping yourself hydrated and healthy. To replenish your bodies fluids, aim to drink about 8 8 fl oz (240 mL) glasses of water each day.^{[13]
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- Bring a water bottle with you when you’re working out or basking on the beach.
3
Increase your fiber intake to reduce bloating. Work more fiber-rich foods into your diet to help keep your digestive system working smoothly and to prevent your tummy from looking and feeling bloated. Aim for fiber-rich fruits like raspberries, strawberries, oranges, and bananas. Substitute whole grains like brown rice, quinoa, and buckwheat for processed grains.
- You can also get fiber from veggies and legumes such as green peas, split peas, and lentils, too.^{[14]
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  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- Fiber-rich foods will also help you feel full longer so you won’t be tempted to snack.^{[15]
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4
Eat 3 balanced meals each day. Even if you want to lose some weight, avoid skipping meals. Instead, keep your metabolism running by consuming 3 well-portioned meals throughout the day. Instead of having a huge dinner, aim to consume most of your calories before 3:00 PM.^{[16]
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Research source} Try to take in 5 servings of fruit and vegetables throughout the day and opt for whole-wheat grains.^{[17]
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National Health Service (UK)
Public healthcare system of the UK
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- Refrain from indulging in midnight snacks or sugary treats.
- Consider keeping a food diary to track your daily caloric intake.
5
Add more protein to your diet to promote muscle growth. If you’re exercising a lot, increase the amount of protein you’re taking in. In each meal, focus on consuming plenty of lean protein in the form of fish, eggs, poultry, lean red meat, nuts, and legumes.^{[18]
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Research source} If you really want to get more protein, consider taking supplements in the form of protein shakes or protein bars as long as they’re low-fat and low-sugar.
- Soybeans and low-fat dairy products are also good sources of protein.
6
Stay away from beer, wine, cocktails, and carbonated drinks. While you’re working on your beach body, lay off the alcoholic drinks since they contain empty calories and often a lot of sugar.^{[19]
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Research source} Steer clear of sugary sodas as well as sparkling water; the carbonation may make you feel more bloated.
- Instead, opt for herbal tea like ginger or chamomile, which will help reduce bloating.^{[20]
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Method 3

Method 3 of 4:

Getting Beach-Ready Skin

1
Protect your skin with a sunscreen containing at least SPF 30. Before you bask in the sun, apply a broad-spectrum sunscreen to all of your exposed skin. Choose an SPF (sun protection factor) of 30 or higher, and make sure you reapply it every 2 hours or immediately after you get out of the water.^{[21]
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Trustworthy Source
American Academy of Dermatology
Professional organization made of over 20,000 certified dermatologists
Go to source}
- A sunburn can have long-term consequences. You should always wear sunscreen when you’re on the beach to help keep your skin safe from harmful UV rays.
2
Exfoliate your skin and feet to remove dead skin cells. Use a body scrub or exfoliating body wash to get rid of any dead skin cells. If your feet get dry and calloused, use a pumice stone or foot scrubber to smooth down any rough patches. After exfoliating, apply a hydrating moisturizer to keep your body and feet soft and supple.
- For women, apply a fresh coat of toenail polish for a bright pop of beachy color.
3
Eliminate any body hair that you don’t want to be visible. For women who want silky-smooth skin, try shaving, waxing, or using a hair removal cream to get rid of any unwanted body hair on your legs, bikini area, and underarms. For guys wanting to appear more well-groomed, trim or shave any stray tufts of body hair.
- If you’re a guy, consider trimming your underarm hair so it isn't visible when your arms are lowered.^{[22]
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4
Apply self-tanner to bronze your skin without exposing it to UV rays. If you want to quickly develop a golden glow, consider visiting a spray-tanning salon. You can work with a professional to find the shade that’ll work best for your skin tone. Alternatively, pick up a self-tanning product and apply it as directed. Keep applying it every day until your skin tone reaches your desired level of tan.^{[23]
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- Remember to exfoliate your skin first so that you get a nice, even tan.^{[24]
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- Avoid using tanning beds or laying out in the sun. The harmful UV rays emitted by tanning beds and the sun can cause permanent skin damage.
5
Use a body sculpting gel to tighten your skin and add some definition. If you want to look a little more trim and toned, apply a body sculpting gel or serum to your skin. Look for products that contain caffeine, creatine, Vitamin C, soy protein, and other products that reduce inflammation and boost collagen production.^{[25]
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- These products typically work best if you already have a lean physique; they don’t melt away fat or build muscle.

Method 4

Method 4 of 4:

Feeling Great on the Beach

1
Wear a swimsuit that you feel good in to give yourself a confidence boost. Remember that you don’t actually need to do any dieting or exercise to have a great beach body; all you need is a swimsuit, a beach, and a confident attitude! Look for a swimsuit that fits well, flatters your favorite features, and conceals any parts of your body you’re not comfortable showing. Choose a bright color or pattern that you love wearing slip into your swimsuit before you hit the beach.
- If you’re not used to showing a lot of skin, try wearing your swimsuit around the house to get used to it.
- Don’t forget to bring along a great pair of sunglasses, too.
2
Bring a coverup that you can throw on over your swimsuit. For guys, toss on a t-shirt or tank top over your swim trunks. For women, pick out some clothes that you can easily slip on over your swimsuit. Try a dress or romper-style coverup, a sarong, or a t-shirt and shorts. Choose a fabric that will dry easily in case you end up wearing over your damp swimsuit.
- If you’ll be out in the sun all day, pick a coverup that provides some shoulder coverage to help prevent sunburn.
- Don’t choose anything that makes you feel dumpy; opt for a sexy, breezy coverup so you feel fantastic all day long.^{[26]
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3
Practice good posture so you look and feel your best in your swimsuit. You won’t feel great about your beach body if you slouch the whole time. Instead, when you hit the beach, remember to stand up straight with your head held high. Lower your shoulders, focusing on pulling your shoulder blades toward each other to open up your chest.
- Not only will you look great in your beachwear, but you’ll feel great, too.^{[27]
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- If you need a quick confidence boost, pretend you’re a celebrity and strut around the beach like you own the place!^{[28]
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- Before you head out in your swimsuit, you can practice some sexy poses so you know just what to do whether you’re laying on a towel, reclining on a deck chair, or standing and mingling at a beach party.
4
Get active while you're on the beach. While it can be relaxing to lay out on a beach towel, aim to burn some calories and work your muscles while you’re out in the sand and surf. Grab some friends together for a round of beach volleyball. If you prefer being in the water, try swimming, stand-up paddleboarding, surfing, or water-skiing. For a more laid-back beach day, simply go for a walk or run along the shore.^{[29]
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- If you move around, you’ll start to focus more on the fun you’re having than on how you look. Plus, you can feel great knowing you’re actively working towards your beach body goals.

Expert Q&A

Question

How can I get a beach body in 30 days?

Eric Martinez
Clinical Performance Specialist & Registered Clinical Exercise Physiologist
Eric Martinez is a Registered Clinical Exercise Physiologist and the Vice President of Infinity Sports Institute in Miami, Florida. With over a decade of experience, Eric specializes in clinical exercise physiology, human optimization, and sports science. He works with professional and Olympic athletes as well as high-risk patients. Eric holds an MS in Exercise Physiology from Barry University and is a Registered Clinical Exercise Physiologists in the State of Florida. Eric holds 15 different certifications in specialties such as strength and conditioning, injury prevention, neuro biomechanics, and Kinesio taping. He trains hundreds of coaches in Nero and Clinical Physiology certifications.

Eric Martinez

Clinical Performance Specialist & Registered Clinical Exercise Physiologist

Expert Answer

If we're being realistic, it's probably going to take you more than 30 days. Healthy and productive weight loss (or gain) is all about sustainable progress, and that probably isn't going to get you there in one month.
Question

I keep doing crunches but can't get a six pack, so what would be a better exercise for that?

Eric Martinez
Clinical Performance Specialist & Registered Clinical Exercise Physiologist
Eric Martinez is a Registered Clinical Exercise Physiologist and the Vice President of Infinity Sports Institute in Miami, Florida. With over a decade of experience, Eric specializes in clinical exercise physiology, human optimization, and sports science. He works with professional and Olympic athletes as well as high-risk patients. Eric holds an MS in Exercise Physiology from Barry University and is a Registered Clinical Exercise Physiologists in the State of Florida. Eric holds 15 different certifications in specialties such as strength and conditioning, injury prevention, neuro biomechanics, and Kinesio taping. He trains hundreds of coaches in Nero and Clinical Physiology certifications.

Eric Martinez

Clinical Performance Specialist & Registered Clinical Exercise Physiologist

Expert Answer

You can work your abs out all day, but you aren't going to get that six pack look if you aren't running a caloric deficit. If you've been working out diligently and you still aren't making progress, try consuming fewer calories every day.