Fitness: The Best Exercises for the Perfect Bikini Body.

Get in shape for swimsuit season with an exercise routine guaranteed to tone your body fast.

Consulting a GP and/or fitness professional is the first step; they’ll help you devise a program for shifting unwanted kilos by surprising your body with a variety of exercises, like these top ten toning tips from Rob Hale, Head of Fitness at Fitness First.

1. Spiderman lunges

Assume the push up position before driving up your right leg so it sits just outside your right hand. Return your right foot to the start position and repeat on the left side. You are now officially a superhero.

2. Push ups with rotation

Do a push up; at the top of the movement, rotate with one arm off the ground. Have your head follow your rotating arm, holding at the top of the movement. Maintaining control, lower your arm back into the push up position and repeat on the other side.

3. Jump squats

Keeping your chest high, bend your knees and drop your hips. Aim to drop the hips slightly below the height of your knee; keep that chest nice and tall. Drive off the ground forcefully and jump as high as you can. Think boing-boing bikini.

4. Up-down plank

Start prone, lying face down on the floor. Rise up onto your feet and elbows. Keeping your core and glutes strong, initiate movement by rising up from your elbows to your hands. Once you’re on your hands, maintain the position for a couple seconds and return back to your elbows.

5. Lateral lunges

Maintaining a high chest, take a small step to the side. Keeping the trailing leg straight, shift your body weight to the leg that stepped out. Forcefully drive off your leg until you’re standing tall again. Once you’re making good progress, stepping out further makes this exercise harder.

6. Mountain climbers

Start in the push up position with hands a little wider than shoulders. Taking your left leg off the ground, drive your left knee up towards the left elbow. Maintaining control, return to the start position and repeat on the other side.

7. Bodyweight sit through

Assume the push up position, this time with your hands directly under your shoulders. Slightly bending your right knee, bring it towards your chest before extending your right leg out to the left side of your body while keeping your hands in line with your shoulder. Bring your leg back into the starting position and repeat on the other side.

8. Prone cobra

Start prone, lying face down with your arms relaxed next to your body. Lifting your head, upper chest and arms, squeeze your shoulder blades together and down. Keeping your chin tucked, in neutral position, rotate your arms externally. Hold this pose before relaxing back down into the starting position.

9. Ice skaters

Standing straight, kick out your right leg behind your left and lower your right hand to the floor in front of you. Bending your left knee, drop your body to the floor, involving your glutes in the movement. Keep your chest and chin up, looking forward at all times. From this crouched position, come back to step 1 and repeat on the other side. The trick is performing each repetition immediately after the last to get maximum benefit.

10. Skinny dip

Make like a table: facing up, feet and palms flat on the ground, knees bent, hips lifted and elbows locked. Contracting your abs, bend both elbows until you’re hovering above the ground. Extend your right leg at a 45-degree angle, foot flexed. Return to starting position and repeat on the other side. Oh yes, you’ll be ready for anything after this one, including that skinny dip double dare.

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