FitnessThe Beach Body Workout – Top 5 Exercises

The sun’s out, it’s the summer holidays, which means it’s time for beaded hair, hats, sunscreens and the beach! Whether it’s heading to Bali or Benaulim for a long week by the shore, it’s best to prep with a few workouts in so you feel lighter, look better and are up and gunning to down some delectable fare.

So don the sports bra of your choice, charge those pods, and get ready with that shake! Here are 5 exercises that will have you feeling strong, confident, & sexy in your own body. Now no more fake pouts, cuz these workouts will tone your muscles,  give you stamina and make for a more fun holiday while letting you feel gorgeous inside and out!

Walking Lunge

This exercise improves your balance, coordination, and lower-body strength. To perform the walking lunge, step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push off with your back foot and step forward, repeating the movement with the opposite leg.

This can be done with or without weights, depending on your fitness level. It works on your glutes, quads, and hamstrings, and is perfect for improving your walking and running distance.


This is a bodyweight exercise that builds your upper-body strength and endurance. To perform a pushup, start by getting on all fours with your hands held just wider than your shoulders. Then  extend your legs till they form a straight, slanted line with your back. Lower yourself to the floor till your elbows are at a 90-degree angle and then push yourself back up. Repeat this multiple times.

This can be done anywhere and without equipment, making it a popular choice! It works on your chest, shoulders, triceps and core.


This is a bodyweight exercise that builds your core strength and stability. To perform a plank, start in a push-up position, with your hands on the ground, and your body straight and rigid not touching the floor. Hold it for as long as you can.

You can start off slow with this one, by using your entire forearm for support instead of just your hands. Apart from the core, it also works your shoulders, back, and legs.


This exercise works on your core strength, gives you abs, and helps your posture. To perform a crunch, lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head and lift your upper body, curling your shoulders towards your knees. Repeat this multiple times.

Make sure to consciously use your abdomen muscles for this, and not rely on momentum to do the work. That’s how you get super effective!


This is a weightlifting exercise that burns a lot of calories while improving your strength, bone density, and muscle mass. You’ll need some weights to do this one, and we recommend doing it at the gym. Just so a trainer can keep an eye on you and make sure you don’t strain anything. To perform a deadlift, stand with your feet shoulder-width apart, bend at the knees and hips, and lift a weight from the ground.

It’s best to start off with smaller weights and focus on your form. This exercise works on your hamstrings, glutes, and core.

Meghana Chagari