With beach season around the corner, many of my clients are eager to tone up and sculpt their bodies for the warmer months ahead. While spot reduction is not possible, targeted strength training exercises can help you build lean muscle mass and create a more defined physique. So, I’ve rounded up 10 of my best-recommended sculpting exercises to get toned for summer.
Note that it’s crucial to pair these exercises with a nutritious diet and regular cardio to maximize your results. Adjust the number of repetitions and sets based on your fitness level and goals, and always prioritize proper form and technique to prevent injury. With dedication and consistency, you’ll be well on your way to feeling confident and strong in your summer attire.
Continue reading for the 10 best sculpting exercises to get toned for summer. Gear up to break a sweat! It will be well worth it when you reveal your dream beach body.
Squats
The first of these sculpting exercises to get toned by summer is the squat. Squats are a compound exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes. By incorporating squats into your routine, you can strengthen and sculpt your legs while improving overall lower-body strength and stability.
Stand with your feet hip-width apart and your toes slightly turned out. Lower your body as if you were sitting back in a chair, keeping your chest upright and knees behind your toes. Press through your heels to return to the starting position, squeezing your glutes at the top.
Lunges
Lunges are another excellent exercise for sculpting the lower body, targeting the quadriceps, hamstrings, and glutes. They also engage the core for stability and balance, making them a comprehensive lower-body workout.
Stand tall with your feet hip-width apart. Take a big step forward with your right foot, and lower your body until both knees are bent at a 90-degree angle. Push off your right foot to return to the starting position. Repeat on the opposite side, alternating legs for a set number of repetitions.
Deadlifts
Deadlifts are a compound exercise that primarily targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back. They also engage the core and upper body muscles, making them an excellent full-body sculpting exercise.
Stand with your feet hip-width apart and a barbell or set of dumbbells in front of you. Hinge at the hips, and bend your knees to lower your body toward the weight, keeping your back flat and chest lifted. Grip the weight with an overhand grip, and drive through your heels to lift the weight back up to standing. Squeeze your glutes at the top, and engage your core for stability. Lower the weight with control.
Pushups
Pushups are a classic bodyweight exercise that targets the muscles of the chest, shoulders, and triceps. They also engage the core for stability, making them an effective upper-body sculpting exercise.
Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Lower your body toward the ground by bending your elbows, keeping them close to your body. Push through your palms to lift your body back to the starting position. Maintain proper form and engage the chest muscles.
Pull-ups/Assisted Pull-ups
Pull-ups are an excellent exercise for sculpting the muscles of the back, shoulders, and arms. If you’re unable to do a full pull-up, you can use an assisted pull-up machine or resistance bands to help you build strength and work toward the full movement.
Grip the pull-up bar with your hands slightly wider than shoulder-width apart and palms facing away from you. Engage your core, and pull your body up toward the bar, leading with your chest and keeping your elbows close to your body. Lower your body back down with control until your arms are fully extended. Focus on proper form and controlled movement.
Plank Variations
The plank is an excellent core strengthening exercise that engages the muscles of the shoulders, chest, and glutes. By incorporating different plank variations into your routine, you can target different muscle groups and add variety to your workout.
Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Hold this position for a set amount of time, focusing on maintaining proper form and engaging the core muscles. For an added challenge, try plank variations such as side planks, plank with leg lifts, or plank with shoulder taps.
Bent-over Rows
Bent-over rows are a compound exercise that targets the muscles of the upper back, shoulders, and arms. This exercise also activates the core for stability, making it an effective exercise for sculpting the upper body.
Hold a barbell or set of dumbbells with an overhand grip, palms facing toward your body. Hinge at the hips, and bend your knees slightly to lower your upper body towards the ground, keeping your back flat and chest lifted. Pull the weight towards your lower ribs by squeezing your shoulder blades together and engaging the muscles of your upper back. Lower the weight with control.
Tricep Dips
Tricep dips are a bodyweight exercise that targets the muscles of the triceps, shoulders, and chest. They can be performed using a bench, chair, or parallel bars, making them a convenient exercise for sculpting the arms.
Sit on the edge of a bench or chair with your hands gripping the edge next to your hips and your legs extended in front of you. Lift your hips off the bench, and walk your feet forward slightly, keeping your knees bent at a 90-degree angle. Lower your body toward the ground by bending your elbows, keeping them close to your body. Push through your palms to lift your body to the starting position. Keep your triceps engaged throughout the movement.
Chest Flyes
Chest flyes are an isolation exercise that targets the muscles of the chest, specifically the pectoralis major. They can be performed using dumbbells or a cable machine and are effective for sculpting and defining the chest muscles.
Lie on a flat bench with a dumbbell in each hand, palms facing each other. Extend your arms toward the ceiling with a slight bend in your elbows. Lower the weights to the sides in a wide arc motion until your arms become parallel to the ground. Squeeze your chest muscles to bring the weights back together over your chest. Focus on maintaining a slight bend in your elbows and controlling the movement.
Russian Twists
The last of these sculpting exercises to get toned by summer is the Russian twist. This is a dynamic core exercise that targets the obliques and transverse abdominis, helping to sculpt and define the waistline.
Sit on the floor with your knees bent and your feet lifted off the ground, leaning back slightly to engage your core. Hold a weight or medicine ball with both hands, and twist your torso to the right, bringing the weight toward the floor next to your hip. Reverse the motion, and twist your torso to the left, bringing the weight toward the floor next to your left hip.
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