It’s summer, and that means sunshine and swimming. But don’t worry, with our top 10 at-home body toning workouts, it’s not too late to get yourself beach body ready to enjoy the summer with confidence. Since arms, legs, abdominals, and back are visible in a swimsuit, we’ve broken down the strengthening workouts in each category for a full-body toning effect. Just remember to switch it up every other day, alternating between strengthening and cardio exercises.
Most of the toning and strengthening movements listed require some equipment for the home, like dumbbells or a stability ball, while cardio can be achieved through running and biking – either outside or with equipment at home. The benefits of training at home are numerous, but just make sure that you have everything you need to perform these exercises, and repeat each toning workout in reps of 10-12 and sets of 2-3.
Chest, Arms, and Shoulders
- Dumbbell Curls
With feet shoulder-width apart, hold your desired dumbbell weight in your hands, with arms at your sides. Palms should be facing forward, and you will then curl the dumbbells towards your shoulders. Then bring your elbows (now bend at a 90-degree angle) out to the sides, turning your palms back to forward.
- Military Press
Again with your dumbbells, hold them overhead with straight arms, palms facing in, then bring the weights down to your shoulders with your elbows out to the sides. Dumbbell curls and military presses are often best achieved together in concurrent reps and sets.
- Modified Push-up
For a modified push-up to really get the results, do a 1 and a quarter push-up. Start in optimal, full push-up stance (your body should be completely straight with a flat back), then push a quarter of the way up, lower your body down again (without touching the floor), and then push all the way up in 3 counts. To modify, keep your knees on the floor.
Belly and Back
There are a lot of great mat exercises that you can do to get a flat belly, from various forms of crunches and body twists. Pick what you like and work them into your routine with reps of a minimum of 10 and sets of at least 3.
- Back Extensions
Use a stability ball for this and lay on it facedown. The ball should stabilize your hips, pelvis and abdomen, and your feet should be on the floor. Placing your hands on either side of your head, lift your chest away from the ball and then back down again. Your lower body shouldn’t move. Just be careful not to strain your neck or back. If needed, modify by keeping your feet against a wall.
- Stability Ball Body Twist
Again, using your stability ball, lay with your feet on the ball and your torso set in a full push-up position. Your feet should be grasping on either side of the ball. In this exercise, it is the front of your body that remains stationary, as you move your legs and hips to the left for 2 counts and the back to the right for 2 counts.
Legs and Butt
- Calf Raises
On a step or raised platform, stand with heels hanging off the edge whilst pushing down on the balls of your feet. Lower one heel at a time towards the ground, alternating legs.
- Leg Raised Bridge
Lie on your back on a mat with your knees bent so that your feet remain flat on the floor. Your arms should be straight at your sides, palms facing down. Lift your hips off of the ground so that shoulders, hips, and knees form a straight line and then straighten one leg at a time. Lower hips back to the floor and re-lift with each leg alternation.
Start out in a reverse tabletop position (on all fours) and kick your leg out behind you at a 45-degree angle. Bring it back to the mat and switch legs.
- Side Lunges
Instead of taking a wide stance and lunging forward, try turning it to the side. Side lunges are a great way to tone the sides of your bottom and thighs. Repeat in reps of 10 and alternate legs.