Beautiful woman stretching in seaside

Summer is nearly upon us, which can only mean one thing — the dreaded bikini season. We all want to have the confidence to drop the towel and strut our stuff in a two piece.

And one of the best ways to gain that confidence is to embark upon a focused fitness regime that will help shift those winter pounds asap. Here are some key, simple exercises to get your body toned in no time.

Beautiful woman stretching in seaside


One-legged squats

Targeting hamstrings, quads and bum. This is the perfect exercise to not only tone, but to really work on the body’s balance.

Bend slightly into a squat position; keeping knees together, lift one foot off of the ground and extend forward making sure that the heel does not touch the floor and toes are pointed upward. Squat into position and hold for 20-30 seconds. Switch sides and repeat 3 sets.


Targeting hams, quads and bum. Take a big step forward with the right foot and lower into a lunge (keeping the front knee behind the toe); step the left foot next to the right and into a lunge on the left side. Continue for at least 10 paces before repeating. Repeat this 10 times.

Side lunges

Targeting adductors (the inner thigh), quads, hams and bum. Using the same technique as above; with hands on hips from a standing position, take one long step out to the side into a squat position. Return to standing and repeat on the opposite leg. Repeat 10 times on each leg.

Pretty woman working out on her arms and triceps


The resistance tube is a great way to tone up without hitting the gym. It provides strength training for strong lean muscles and here we give you two great tips on how to use it:

Seated Row

Start: Sit on the floor with your legs extended straight in front of you. Bring the centre of the tube around your feet, with your arms in front of you, hold onto the handles of the tube with both hands, palms face down.

End: Keep your spine straight, bend your elbows behind your sides, bringing your hands in towards your rib cage and draw your shoulder blades in towards your spine. Slowly extend arms back to the starting position.

Tricep Extension

Start: Glide your right foot into the handle of the tube and step onto the middleton of the tube with your left foot. Stand with your feet hip width apart and knees bent slightly. Bend forward slightly at the hips. With your left arm at your side, grasp the free handle with your right arm, palms facing forward, bend elbow.

End: Slowly, extend your arm out and up, make sure that your elbow does not move position, keeping your free arm stabilized at your side. Slowly lower your arm, bending your elbow back to the start position. After 8-10 repetitions switch sides working the left side of your body.


Fuel up: What you eat and drink before your run will help determine your performance. Eat too much and you could end up with painful cramps, eat too little and your lack of energy could slow you down.

Hydration is very important, try to drink regularly throughout the day.

Wear appropriate clothing: Invest in quality trainers that are comfortable lightweight and durable.

Remember to breathe: Breathe in through the nose and out through your mouth and find your own relaxed rhythm to keep.


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