fit man on beach
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What It Takes

If your goal is turning heads at the beach, you'll want tips on grooming and choosing flattering trunks, as well as a workout for flat abs and a pumped-up physique. Check in with your doctor if you're not active now and over 45 or have a health condition.

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man demonstrating bench press
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Dumbbell Bench Press

For pecs that beg to go shirtless, start with a bench press. Lie back, with your feet flat on the floor. Hold a dumbbell in each hand at chest level. Push the weights straight up, and slowly lower back down. Start with light weights, doing 16-20 reps until you perfect your form. Go heavier slowly, so you can't do more than 8-12 reps. Aim for three sets, resting 30-90 seconds between sets.

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man demonstrating dumbbell fly
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Dumbbell Fly

Lie on your back with a dumbbell in each hand. Raise the dumbbells above your chest, shoulder-width apart. With your palms facing each other and elbows slightly bent, inhale and lower the dumbbells in an arc to chest level. Exhale and slowly raise the dumbbells to starting position, as if wrapping your arms around a barrel.

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man doing push up
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Push-Ups

These will sculpt your shoulders, triceps, and pecs. Start in plank position with your hands under your shoulders and your legs extended behind you. Keeping your body tight and straight, bend your elbows to lower yourself until your chin or chest touches the floor. Straighten your elbows to push back up. Do 2-3 sets of as many reps as you can manage with good form.

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man demonstrating barbell curl
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Barbell Curl

Stand gripping a barbell at thigh level. Your hands should be shoulder-width apart, palms facing forward. Exhale and bend your elbows, raising the bar to shoulder-level. Keep your elbows at your side. Inhale and slowly lower the barbell to starting position. Keep your knees slightly bent, and don't let your back arch.

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man demonstrating dumbbell curl
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Dumbbell Curl

Sit on a bench with your back against a backrest. Keeping your arms at your sides, hold a dumbbell in each hand, palms facing forward. Exhale and slowly curl your arms up until the dumbbells nearly reach the shoulders. Inhale and lower the weights to starting position. If doing more than eight reps, rest for at least 90 seconds between sets.

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man demonstrating tricecp exercise
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Extensions

Buff arms require working the triceps, too. Give them some definition with barbell extensions. Lie on a bench with a barbell raised directly over your face, elbows straight and palms facing forward. Bend your elbows to lower the barbell down toward your forehead. Keep your elbows in the same place. Exhale and push back up.

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man demonstrating pushdown
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Pushdowns

You can do triceps pushdowns with resistance bands or cables. Stand with your hands gripping the bands, palms facing down. Your elbows should be bent so your forearms are parallel with the floor. Keeping your elbows at your side, exhale and press down until your elbows are straight. Inhale and return to the starting position. Don't lock your elbows.

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man demonstrating dumbbell press
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Dumbbell Press

Sometimes called the military press, this move sculpts the deltoid muscles in the shoulder. Sit on a bench with your back against a backrest. Hold your dumbbells at shoulder height and shoulder width, palms facing forward. Exhale and push the dumbbells up until your elbows are fully extended. Inhale as you slowly bring the weights back down.

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man demonstrating calf raises
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Calf Raises

Stand with dumbbells or kettlebells at your sides, feet shoulder-width apart. Raise your heels until your weight is on the balls of your feet. Contract your abs to help keep your balance, and slowly lower back down. Good moves to challenge other leg muscles include squats and leg presses for your quads, as well as leg curls for your hamstrings.

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man demonstrating lat pulldown
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Lat Pulldown

Your lats are broad muscles that run from mid-back to waist. You can do lat pulldowns with resistance bands or cables. With your hands wider than shoulder width, grab the bands or cable bar overhead, keeping your elbows straight. Pull the bar or bands toward your chest, bringing your elbows close to your sides. Slowly extend your elbows to raise back up.

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man demonstrating dumbbell row
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Dumbbell Row

The dumbbell row works your lats as well as the rhomboid muscles in your upper back. Begin with your left hand and knee on a bench and your right foot flat on the floor. Hold a dumbbell in your right hand next to the bench. Bend your elbow and pull the dumbbell toward your waist. Lower slowly it back down.

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man demonstrating bicycle exercise
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Bicycle

Do these instead of crunches. An American Council on Exercise study rated this move as one of the most efficient ways to tone the major ab muscles, including the rectus abdominis and obliques. While lying on your back, pedal your legs as if riding a bike. As you pedal, touch each elbow to the opposite knee. Keep your lower back pressed to the floor.

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man demonstrating cable rotations
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Cable Rotations

For an ab exercise that doesn't involve lying on the floor, try cable rotations. Stand holding a cable close to the upper abdomen. The cable should extend to the side, not directly in front of you. Tighten your abs and slowly turn your torso away from the cable anchor. Hold briefly before returning to starting position. After one set of 8-12 reps, face the opposition direction and repeat.

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man with waxed chest
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Where to Wax

"Manscaping" has taken off in recent years. The most popular targets for manscaping are the back, chest, and pubic area. To avoid prickly stubble, waxing is a better option than shaving for large areas like the chest and back.

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man in swimsuit
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Swimsuit Style: Beyond Elastic

While most swim trunks are made with elastic waistbands, this style can accentuate even a little extra girth around the waist. For a more flattering and stylish option, look for shorts that close with drawstrings, snaps, or buttons.

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man floating on raft in pool
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Swimsuit Style: How Baggy?

Once you've got your fitness program underway, it's time for a little fashion boot camp. Baggy, low-riding board shorts look best on men under 20. If your teenage years are behind you, consider more fitted trunks that sit just above the hips. But avoid going too tight or too high.

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man standing in ocean
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Swimsuit Style: How Long?

Consider your height before picking the length of your trunks. Long trunks look right at home on tall guys, but can overwhelm shorter men. Short trunks, in contrast, can create the illusion of longer legs. Men of short to medium height should opt for short to medium-length trunks.

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man putting sunscreen on arm
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Protect Your Skin

Always wear sunscreen. Look for a broad-spectrum product with an SPF of 30 or greater. None are truly sweatproof or waterproof, but there are water-resistant types. Gels work well for hairy spots like the scalp and chest. Don't forget your ears and lips. And wear a shirt and hat for extra protection.

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mans feet in water
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Spruce Up Your Feet

No beach body is complete without tidy feet. When trimming your toenails, don't round the edges -- that will make them prone to getting ingrown. If you go for a professional pedicure, make sure the salon sterilizes its utensils. Don't let the technician cut your cuticles or remove dead skin with a foot razor. Once your toenails are tamed, you'll be ready for barefoot walks on the beach.

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surfer running into ocean
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Get Moving

To show your developing six-pack, you'll need to burn off belly fat that tends to hide the muscles underneath. You can do moderate-intensity exercise, such as brisk walking, for 30 minutes on most days of the week. Or pump up the intensity to vigorous exercise, like swimming or running, and get the same benefits in half the time.

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avacado and tomato sandwich
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Eat Fruit, Veggies

If you're trying to lose weight, you need to cut calories, but there are some foods you will want to eat more of. Filling up on a salad first at lunch or dinner can help you eat less during the rest of the meal.

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brown rice grains
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Choose Whole Grains

Adults who eat high-fiber whole grains tend to weigh less than those who opt for white, refined grains. Adding more whole grains can be as simple as ordering brown rice instead of white.

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variety of alcohols
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Limit Alcohol

It's not just beer that can pad the belly. Alcohol of all kinds has empty calories that your body may store as fat -- and weakens your ability to resist a plate of super nachos. Drinking heavily, no matter the form of alcohol, is linked to weight gain. Try lower-calorie drinks, slower sipping, or alternating with no-calorie club soda.

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Sources | Medically Reviewed on 5/30/2018 Reviewed by Sabrina Felson, MD on May 30, 2018

IMAGES PROVIDED BY:

(1)    I Love Images/Cultura
2)    Steve Pomberg/WebMD, Brand X
3)    Steve Pomberg/WebMD, Brand X
4)    Steve Pomberg/WebMD, Medioimages
5)    Steve Pomberg/WebMD, Stockbyte
6)    Steve Pomberg/WebMD, JupiterImages
7)    Steve Pomberg/WebMD, JupiterImages
8)    Steve Pomberg/WebMD, Brand X
9)    Steve Pomberg/WebMD, Brand X
10)    Steve Pomberg/WebMD, Fuse
11)    Steve Pomberg/WebMD, David De Lossy/Digital Vision
12)    Steve Pomberg/WebMD, David De Lossy/Digital Vision
13)    Steve Pomberg/WebMD, iStockphoto
14)    Steve Pomberg/WebMD, iStock
15)    Yoav Levy / Phototake
16)    Steve Pomberg/WebMD
17)    Richard Elliott/Photographer's Choice
18)    Ryan McVay/Photodisc
19)    Caroline von Tuempling/Iconica
20)    Max Brouwers
21)    Reny Preussker/Flickr Open
22)    Adam Gault/Photographer's Choice RF
23)    Thinkstock
24)    Steve Pomberg/WebMD
25)    Steve Pomberg/WebMD
26)    Ben Welsh/Age Fotostock

REFERENCES:

American Academy of Dermatology: "Sunscreens."
American Council on Exercise: "Chest and Back Workout," "Total Body Workout," "Shoulders and Arms Workout," "Lying Dumbbell Pec Fly," "Dumbbell Bench Press," "Dumbbell Incline Press," "Push-Up," "Standing Barbell Curl," "Seated Dumbbell Bicep Curl," "Lying Barbell Triceps Extensions," "Triceps Pushdown," "Seated Dumbbell Press," "Barbell Calf Raises," "Lat Pulldown," "Single Arm Dumbbell Row," "Supine Bicycle Crunches," "Standing Cable Rotation."
ACE FitnessMatters: "New Study Puts the Crunch on Ineffective Ab Exercises."
U.S. Department of Health and Human Services: "Physical Activity Guidelines for Americans," "Dietary Guidelines 2010."
Leslie Bonci, MPH, RD, LDN, director of sports nutrition at the University of Pittsburgh Medical Center; sports dietitian for the Pittsburgh Steelers.
U.S. Department of Agriculture Nutrient Data Library.
Gaullier, J. British Journal of Nutrition, March 2007.
Jeukendrup, A. Obesity Reviews, October 2011.
DeFina, L. American Journal of Clinical Nutrition, published online Dec. 15, 2010.
Men's Health: "Wear This, Not That: Swimsuits."
Cosmopolitan: "The New Male Grooming Obsession."
The Skin Cancer Foundation: "Can Sunless Tanners Cause Skin Cancer?"
American Podiatric Medical Association: "Pedicure Pointers."

Reviewed by Sabrina Felson, MD on May 30, 2018

This tool does not provide medical advice. See additional information.

THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.