5 Most Effective Exercises To Get Toned For Beach Season, Trainer Says
Winter will soon be over—hallelujah—and right about now, you may be daydreaming about long, relaxing days kicking back at the beach. There's no better time than the present to start thinking about and gearing up for swimsuit season. When you head out for spring getaways and beach vacations, you'll want to look and feel your absolute best from the inside out. The good news is, it's never too late to step up your routine. We spoke with Anna Victoria, certified trainer (NASM) and creator of the Fit Body App about the best way to get toned for beach season, and she shared the five most effective exercises you can do to prepare for that glorious time in the sun.
Victoria tells ETNT, "The most effective moves will be a combination of compound moves, which work multiple muscle groups at the same time, and high-intensity moves that will help you burn calories!" She adds, "While these moves will strengthen your body, keep in mind that a caloric deficit is required for most in order to visibly see physical results and to achieve fat loss."
So, you'll need to step take it up a notch with your fitness routine by including these exercises, and be mindful of your calorie intake. Grab your dumbbells, and let's get started with Victoria's top five favorites. Scope them out for yourself below, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Squat + Press
This exercise will primarily focus on your quads, glutes, shoulders, hamstrings, and core. Victoria instructs to begin this exercise by squatting down "in a controlled manner." Then, explode up. As you rise, push the dumbbells over your head while at the same time activating your core.
Lunge + Bicep Curl
This move is a perfect emphasis on your quads, glutes, hamstrings, biceps, and core. Victoria instructs, "As you lunge back, curl the dumbbells up to your shoulders." Be cautious not to shrug your shoulders while doing this move. It's important that your ears are kept away from your shoulders. Emphasis should be on engaging just your biceps as you curl the dumbbell upwards. While you lunge back, be mindful of your knees, as they shouldn't extend further than the toes. Also be sure to breathe out while stepping back to curl, and breathe in when you stand.
Burpee + Push-Up
This total-body exercise also includes a push-up, which will engage both arms and core. It will elevate your heart rate, too!
According to Victoria, you'll begin by jumping back to form a high plank position, then do a push-up on either your knees or your feet. If you prefer, you can perform the push-up on a bench that's positioned on an incline. Victoria points out the bench is a great option if push-ups on your knees feels a bit too easy, but on your feet seems hard. When done, go back to a standing position, then jump as high up as possible. Be sure to breathe the entire time.
Romanian Deadlift + Bent-Over Row
Get ready to work your glutes, hamstrings, back, and core with this exercise. Start off with a dumbbell in each hand for the RDL. Victoria instructs to hinge at the hips, with your butt pointing towards the area in back of you. Next, lead with your hips—not your legs or back—and simultaneously bring the dumbbells to the floor. Make sure the weights are kept super close to the shins, and breathe in.
Next, assume a standing position by pushing through the floor using your hamstrings, glutes, and core. Be sure to breathe out as you stand. You will do the bent-over row by hinging at your hips and lowering down your weights as you breathe in, and when your back is just about parallel to the floor, "row" the weights up to your torso, and breathe out. Then, squeeze your shoulder blades in together while you bring the weights upward. "Don't shrug your shoulders—keep your shoulders away from your ears," Victoria notes.
Push-Up + Plank
This step is an excellent exercise for your arms, chest, and core. You can decide if you'd prefer a knee push-up, a full push-up, or an incline push-up for this one. Your body must be in a straight line, and your core should be activated. Victoria instructs you should protract your shoulders just a little bit by rounding them over at the top. Start by bringing your upper body to the ground, while simultaneously keeping your core activated as you breathe in.
Next, "[You will] push yourself back up by pushing through all five fingers and exhaling as you push up. Then, lower yourself to a plank, and hold for 5 seconds. Keep your body in a straight line, and slightly protract your shoulder blades as you hold the plank," Victoria says.