Summer is for the beach. But no matter the season, feeling strong, confident, and energized in your own skin is always in style. Every beach body is unique, and there’s no single way to look or feel your best. If you’re looking to build strength, improve endurance, or simply feel more fit for your next beach day, small, sustainable changes can make a big difference. Rather than extreme diets or intense workout plans, the key is a balanced approach—one that supports your health, movement, and overall well-being.
If you’re wondering how to get a bathing suit body in a way that feels right for you, these 12 simple tips can help. From adding more protein to your meals to finding a summer body workout you actually enjoy, these strategies are designed to help you feel strong and confident. Whether your goal is a fit bikini body, a more sculpted look, or simply more energy, these tips will support you on your journey—no matter the time of year.
1. Eat protein in every meal
It is no secret that eating enough protein is important for increasing muscle mass, but protein also plays a role in fat loss too. Spreading your protein intake across all three meals can aid in fat loss according to a study published in the American Journal of Clinical Nutrition. After reviewing 24 studies on protein consumption, the researchers found that people who consumed protein throughout that day saw better weight loss results while preserving more lean mass – the ultimate goal for the ideal beach body. Aim for high-quality protein sources like lean meats, fish, eggs, tofu, lentils, or Greek yogurt at every meal.
2. Stop snacking
Even healthy snacking can slow progress if you’re trying to shed extra pounds. It’s easy to underestimate how quickly small bites throughout the day add up, especially when snacking is done mindlessly or out of habit rather than hunger. Without realizing it, those extra handfuls of nuts or quick bites of fruit can tip your calorie intake beyond what your body needs, making it harder to achieve your beach body goals. Instead of grazing, focus on eating balanced, satiating meals three to four times a day and prioritize whole, nutrient-dense foods. If you do find yourself needing something between meals, opt for high-protein, fiber-rich options that will keep you full without derailing your progress.
3. Eliminate Alcoholic Drinks
Is the beach body of your dreams leaner than your current physique? Then you might want to consider reducing your caloric intake so that your body begins to burn stored fat. Alcohol is packed with empty calories that don’t provide any nutritional benefits, yet they can quickly add up. In fact, a study published in the American Journal of Clinical Nutrition found that men consume an extra 433 calories on days when they have just a couple of drinks. Plus, alcohol tends to lower our inhibitions and make us less likely to stick to our diets. If leanness is the key to your beach body, steer clear of the bar.
4. Eat foods that fight cellulite
Cellulite is completely normal and something most women experience at some point, but if you’re looking to support your skin’s elasticity and smoothness, focusing on collagen-boosting foods can help. Collagen, a protein that helps keep skin firm, naturally declines with age, but certain foods can help strengthen these connective fibers. High-quality protein sources can provide the building blocks for collagen production. Additionally, flaxseeds and dark-colored berries, such as blueberries and blackberries, are packed with nutrients that support skin health. Staying hydrated is also key, as water helps maintain skin elasticity and reduce the appearance of dimpling. A simple way to incorporate these foods? Try a dish like Cashew Noodles with Broccoli and Tofu.
5. Follow a low-bloat diet
A bloated belly could cause your beach body to look puffy instead of shredded. If you are just a few days away from your beach body reveal, adopt a low-bloat diet. For starters, avoid high-sodium packaged foods that can trigger water retention. Surprisingly, there are healthy foods that can cause bloating too. Cruciferous vegetables like broccoli and kale contain slow-digesting carbohydrates that can cause gas. Other nourishing foods that might cause bloat include apples, beans, and peas. To prevent water retention, eat high-potassium fruits like bananas, avocados, kiwis, and oranges. The best veggies for reducing bloat are asparagus and cucumbers. If you do end up bloated, don’t freak out! Try this all natural homemade tonic to remedy the situation.
6. Sleep 7-9 hours every night
Sleep is critical to achieving any health or physique goals. Whether your ideal beach body requires fat loss or major muscle gain, sleep will be a key to your success. The benefits of a good night’s sleep include the following:
- Sleep allows your body to recover from intense exercise, as well as grow and repair muscles.
- Sleep deprivation can disrupt your hormonal balance and cause you to experience excessive hunger and cravings.
- Not sleeping enough can deteriorate your willpower and cause you to start skipping workouts and cutting corners on your diet.
- According to the American Journal of Clinical Nutrition, sleep deprived people partake in more late-night snacking, and they are more likely to choose high-carb snacks.
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7. Don’t neglect upper back training
Your upper back plays a key role in overall aesthetics and posture. Developing your upper back muscles creates the illusion of a smaller, more defined waist by enhancing the natural V-shape of your torso. Neglecting this area can lead to an imbalanced look, where the waist appears wider than it actually is. Incorporating upper back exercises into your summer body workout routine can improve definition, strength, and even posture, which helps you stand taller and more confidently. Bent-over rows, lat pulldowns, and reverse flys are excellent exercises to add to your training program to target the lats, traps, and rear deltoids. Learn how to perform a bent-over dumbbell row below.
Bent-Over Dumbbell Rows
- Hold a dumbbell in each hand so that your palms are turned toward each other.
- Bend your knees slightly and bring your torso forward by bending at the waist. Keep your spine straight so that your torso is almost parallel to the floor.
- Allow the dumbbells to hang directly in front of you so that your arms hang perpendicular to the floor.
- Exhale as you lift the dumbbells to your side, keep the elbows close to the body and keep the torso stationary.
- At the end of the movement, squeeze the shoulder blades together and hold for a second.
- Inhale as you slowly lower the dumbbells to the starting position. Repeat for the recommended amount of repetitions.
8. Strengthen Your body for better posture
Good posture does more than just enhance your appearance—it plays a crucial role in strength, mobility, and overall fitness. Standing tall with proper alignment helps you showcase your beach body with confidence while also preventing aches, stiffness, and imbalances that can interfere with your workouts. According to strength coach and physical therapist Bill Hartman, poor posture “can cause a cascade of structural flaws that result in acute problems, such as joint pain throughout your body, reduced flexibility, and compromised muscles, all of which can limit your ability to burn fat and build strength.” Almost everybody could stand to improve their posture. To learn about how exercise can help, check out Hartman’s tips for fixing your posture to maximize muscle.
9. Use high-intensity interval training to lean out
If you’re looking for a workout that maximizes results in less time, high-intensity interval training (HIIT) might be a great option. HIIT alternates between short bursts of intense activity and brief recovery periods, making it an efficient way to boost endurance, burn calories, and support fat loss. Plus, it can be adapted to fit your fitness level, whether you’re a beginner or more advanced. In fact, researchers at the University of Western Ontario found that people burned more fat by doing 4 to 6 30-second sprints (with 4-minutes of rest in between) than by slogging through 60 minutes of incline treadmill walking. Whether you prefer sprinting, cycling, or bodyweight exercises, incorporating HIIT into your routine can help you feel stronger and more energized—without spending hours at the gym.
10. Increase your non-exercise physical activity
Staying active throughout the day can enhance your fitness progress, support fat loss, and help you maintain your beach body long after summer ends. Simple lifestyle changes can make a big impact without requiring extra gym time. Try taking the stairs instead of the elevator, going for a walk during breaks, or choosing active hobbies like hiking, swimming, or biking on the weekends. Even small movements—like standing while working, stretching regularly, or playing outside with family or pets—can add up. By keeping your body in motion throughout the day, you’ll boost your energy levels, improve endurance, and make it easier to stay fit and strong all year long.
11. Work on Core Exercises
A strong core not only enhances your beach body but also improves posture, balance, and overall strength. Instead of endless crunches, you can build core stability by choosing exercises that naturally engage your midsection. Swap traditional bench presses for pushups, which require core activation to maintain stability. Choose front squats and deadlifts to engage your abs while strengthening your lower body. For back exercises, try bodyweight rows instead of cable rows to improve core control. By integrating these functional movements into your routine, you’ll build a stronger, more defined core without adding extra time to your workout.
12. Shape your Glutes with weighted hip thrusts
Strong, well-defined glutes not only enhance the way your beach body looks in swimwear but also improve overall strength, posture, and athletic performance. Hip thrusts are one of the most effective exercises for building glute muscle, improving lower-body power, and supporting hip stability. Whether your goal is to add shape, increase strength, or simply feel more confident, incorporating hip thrusts into your routine can make a big difference.
How to Perform a Hip Thrust
- Sit on the floor with your back against one side of a bench or box with your shoulder blades resting on the edge, arms reaching out to the sides, and knees bent to a 90-degree angle.
- Exhale, press your feet into the ground and raise the hips up so you create a straight line from your knees to shoulders by squeezing your Glutes as tightly as you can. Be very careful not to arch your lower back into hyper-extension. Focus on keeping your ribcage and your pelvis tucked towards one another throughout the exercise.
- Inhale, lower the hips down towards the floor as you raise your upper body up, and return to the starting position.
Make It More Challenging: Once you’ve mastered bodyweight hip thrusts, add resistance by placing a barbell, dumbbell, or weighted plate across your hips. You can also try single-leg hip thrusts to increase activation in each glute.
Time to Get Started
Your dream beach body is within reach, and with just a few small changes, you’ll start seeing results in no time. Imagine stepping onto the sand feeling stronger, more confident, and energized—without resorting to extreme diets or exhausting workouts. By focusing on a balanced approach, with a combination of smart exercise, nutritious meals, and quality sleep, you’ll achieve the body you desire faster than you might think. So why wait? Start today and embrace the journey to feeling your absolute best! If you want to learn how to help yourself and others feel their best, consider enrolling in AFPA’s Master Personal Trainer Certification.
Written by
Gene Lim, Certified Personal Trainer
