Exercises That Will Help Sculpt Your Body For Your Holiday


Like any exercise, the longer you train, the more progress you will see, but we have chosen these exercises due to their high intensity and their focus on the parts of your body that you will be most conscious about in your swimwear. Remember to leave us a comment to let us know what results you see from trying out these exercises.

Weight exercises

These exercises will work your bum, thighs and arms, and if you do them twice a day in the lead up to your holiday, you will see a significant improvement in your body. The heavier the weights you use the more muscle you build, but start off with 1kg or 2kg weights as these exercises are about control rather than lifting.

Squat 1

exercise 1


  1. Stand with your feet hip-width apart whilst holding a weight in each hand
  2. Bend your legs keeping your back straight
  3. Bend your arms up in front of you, lifting them to your shoulders
  4. Bring your arms back to your side as you stand straight again
  5. Do 12 reps, relax for 2 minutes and repeat the routine

Squat 2

  1. Stand with your feet together whilst holding a weight in each hand
  2. Hold your pose with your legs bent slightly and your arms by your side
  3. Step into a squat with your right foot, bending at the knees
  4. Lift your arms up to your sides as you squat, not lifting higher than your shoulders
  5. Drag your left foot to your right foot, tensing your bum and pushing down to create tension
  6. At the same time, slowly bring your arms down to your side as you move your legs
  7. Repeat this action but using your left leg to step into a squat and dragging your right leg instead
  8. Do 12 reps, relax for 2 minutes and repeat the routine

Floor Exercises

These floor exercises burn fat quickly and build your muscles, helping you to feel and look more confident in your swimwear. Crunches are one of the best ways to build abdominal muscles, creating a firmer, tighter stomach, perfect for hitting the beach with!


exercise 3

Builds abdominal muscles

  1. Lie face up on a floor mat with your feet flat on the mat
  2. Place your arms behind your head
  3. Pull in your abdominal muscles to avoid injury
  4. Lift up your legs vertically towards the ceiling
  5. Slowly sit up right so the upper half of your body is not touching the floor and your chest is at your knees
  6. Repeat the exercise as many times as possible
  7. You can increase the difficulty by suspending your feet higher in the air

Twist Sit Ups

exercise 4

Shapes your core, builds your leg muscles and burns fat

  1. Lie down face up on a floor mat
  2. Place your feet under something sturdy such as a bed frame, or get your work out partner to hold them down
  3. Bend your knees
  4. Place your hands behind your back to support your neck
  5. Slowly sit up so that your torso is in an upright position
  6. At this position, twist your torso so that your right elbow reaches over your left knee
  7. Twist you torso back to the normal position and lie back down
  8. Repeat this movement alternating between left and right elbows

Cardio Exercises

All of these cardio exercises can be done either at home or in the gym and will help you to lose body fat and improve your fitness. Try to complete one of these exercises every day in the lead up to your holiday to see the best results.


Either on the treadmill or around your estate, on average an hour’s run burns 600 calories and works muscles all over your body. Running is high intensity which means that while it may be hard work, it is one of the best ways to burn fat. For beginners, try running three times a week for 30 minutes each session.


Some would call rowing the perfect exercise as it delivers a complete body work out – working all of the main muscles of the body. Burning an average of 840 calories per hour, rowing is a high intensity, low impact way to burn fat. Try half an hour every other day on the lead up to your holiday – you’ll see the benefits in your arms, legs, bum and stomach!


Skipping is a high intensity cardio exercise as it burns over 1000 calories an hour and requires control over strength, stamina, and speed. Again, you can train in the gym or at home, depending on which you prefer. Skipping must be done in short periods to avoid injury – try 10 minutes at a time to begin with.

Sharing is healthy!

  • Facebook
  • Twitter
  • Google Plus
  • Reddit
  • StumbleUpon
  • Delicious
  • Email
  • Add to favorites
  • RSS
  • Pinterest