July may almost be over, but it’s never too late to get in shape.  Plus, there are still plenty of great beach days ahead, so why not look your best and flaunt your favorite skimpy bikini?!

Here are a few simple exercises to squeeze into your daily routine.  And also for your convenience, none of these exercises require any cumbersome gym equipment so you can do them anywhere.

These 3 target all areas of your body:

1) Planks (and Push-Ups)

A plank (the position featured in the above photo) is one of the best exercises to strengthen various parts of your upper body and core all at once.  It tones the muscles in your arms, chest, back, and abs! 

To do a proper plank position, make sure your hands are directly below your shoulders (neither in front nor behind of them) and that your body is aligned in a straight line (so your butt is neither raised nor drooped below your back—keep your back flat, as in the picture above).  Once you have the correct form, simply hold it.  Ideally, you’ll hold it for about 30 seconds to a minute, but if that’s too challenging at first start with 15 seconds and eventually you’ll increase your strength.  Simply repeat; hold a plank position for however long is appropriate for your level, take a break, and do a few more sets.

Push-ups are also fantastic for toning your upper body.  Feel free to do them on your knees if the standard way is too challenging.  Remember, it’s more effective to do more repetitions the “girl” push-up way than struggle through only a few “real” push-ups.

2) Bicycle Crunches

This is the single best exercise to work your way to defined abs!  Unlike regular crunches, it targets all of your abdominal muscles at once (your upper abs, lower abs, and obliques).

Lie on your back with your knees raised and bent.  Bring one knee into your chest and extend the other, simultaneously crunching and brining your elbow towards the opposite knee.  Alternate sides and continue.  Tip: Keep it slow and steady! Faster does not mean better; the slower you do your bicycle crunches, the harder you’ll work your abs.

3) Squats

Squats are the easiest way to firm your legs and butt.  Stand up with your feet parallel and about hips width apart.  Bend your knees and lower to the ground, sticking your butt out and keeping your chest up, and then rise back up again.  Repeat for about 4 sets of 20.  IMPORTANT:  Make sure you keep your knees behind your toes when doing this exercise.  It will relieve pressure on your knees as well as make the exercise more effective.

Try to incorporate these into your daily routine, even if it’s only for 15 minutes, and with consistency you will definitely notice a difference!  And enjoy the rest of your summer in those teeny bikinis!