5 Exercises to Get Bikini Body Ready for Seniors

These 5 exercises to get bikini body ready for seniors will help you feel confident for your resort getaway. You booked the trip. You found the perfect swimsuit. Now you want to feel strong wearing it.

Let me tell you something I learned from working with hundreds of women over 60. How to get bikini body ready isn’t about transforming into someone else. It’s about feeling strong and comfortable in your own skin.

Last month, my client Patricia, a vibrant 70 year old woman, told me she hadn’t worn a bikini in 15 years. Not because she couldn’t. Because she felt like she shouldn’t. That broke my heart.

Here’s what I told her. And what I’m telling you now.

Your body at 60, 65, or 70 deserves to feel good in a swimsuit. You’ve earned the right to enjoy that resort pool without hiding under a cover-up all week.

These five exercises will help you build strength, improve posture, and feel more confident. They target the areas most women tell me they want to tone before vacation. And they work.

Important: Check with your doctor before starting any new fitness routine, especially if you have existing injuries or conditions.

5 Exercises to Get Bikini Body Ready for Seniors

Why These Exercises Work for Seniors

I chose these specific bikini body exercises for a reason.

They build functional strength. The kind that helps you climb resort stairs and carry beach bags without getting winded.

They improve posture so you stand taller in photos. They target multiple muscle groups at once so you get results faster.

And most importantly, they’re joint-friendly. No jumping. No complicated choreography. Just effective movements that work as a bikini body workout at home.

5 Exercises to Get Bikini Body Ready for Seniors

Exercise 1: Modified Plank Hold

This exercise strengthens your entire core. It helps flatten your midsection and improves the way clothes fit around your middle.

How to do it:

Start on your hands and knees. Walk your hands forward until your body forms a straight line from head to knees. Keep your belly button pulled in toward your spine.

Hold for 10 seconds. Rest for 30 seconds. Repeat three times.

As you get stronger, try holding for 15 or 20 seconds. You can also straighten your legs to make it harder.

What you’ll feel: Your abs working hard. Maybe a little shake in your arms. That’s normal and means you’re building strength.

Common mistake to avoid: Don’t let your hips sag down. Keep that core tight like you’re bracing for someone to poke your belly.

5 Exercises to Get Bikini Body Ready for Seniors

Exercise 2: Standing Side Leg Lifts

This move targets your outer thighs and hips. It helps create a smoother line from waist to leg, which many women tell me makes them feel more confident in a swimsuit.

How to do it:

Stand next to a sturdy chair or counter for balance. Keep your standing leg slightly bent. Lift your other leg out to the side about 12 inches.

Lower it back down with control. That’s one rep.

Do 12 reps on each side. Rest for 30 seconds. Then repeat for a second set.

What you’ll feel: The outside of your hip working. You might feel it in your standing leg too, which means you’re building balance.

Progression tip: Once this feels easy, try doing it without holding on for balance. Or add a resistance band around your ankles.

5 Exercises to Get Bikini Body Ready for Seniors

Exercise 3: Wall Push-Ups

This exercise tones your chest, shoulders, and the back of your arms. You know, those areas that show in a bikini top. It’s a key part of any effective bikini body workout.

My client Linda calls these her “goodbye to lunch lady arms” exercise. I wrote a whole article about strengthening your arms after 60 because so many women asked about this specific concern.

How to do it:

Stand arm’s length from a wall. Place your hands flat against the wall at shoulder height. Bend your elbows and lean your body toward the wall.

Push back to starting position. That’s one rep.

Do 10 to 12 reps. Rest for 30 seconds. Repeat for two more sets.

What you’ll feel: Your chest and the back of your arms working. Maybe a little burn by the last few reps. That’s good.

Make it easier: Stand closer to the wall. Make it harder by standing farther away.

5 Exercises to Get Bikini Body Ready for Seniors

Exercise 4: Seated Leg Extensions

This movement strengthens your thighs without putting stress on your knees. Stronger legs mean more confidence climbing in and out of pools and walking on uneven beach surfaces.

Strong legs are essential for maintaining balance and mobility after 60, especially on vacation when you’re navigating unfamiliar terrain.

How to do it:

Sit in a sturdy chair with your back against the backrest. Extend one leg straight out in front of you. Hold for two seconds.

Lower it back down slowly. Don’t let your foot touch the floor between reps.

Do 12 reps on each leg. Rest for 30 seconds. Then do a second set.

What you’ll feel: The front of your thighs working. By rep 10, you’ll definitely feel it.

Bonus benefit: This exercise also helps with knee stability, which becomes more important as we age.

5 Exercises to Get Bikini Body Ready for Seniors

Exercise 5: Standing Back Extensions

This exercise improves your posture dramatically. When you stand taller, everything looks better. Your swimsuit fits better. Your confidence shows.

Good posture might be the single most important factor in how you feel wearing a bikini. I’ve seen it transform how women carry themselves.

How to do it:

Stand with your feet hip-width apart. Place your hands on your lower back. Gently arch your upper back, looking slightly upward.

Hold for five seconds. Return to starting position. That’s one rep.

Do 8 to 10 reps. Rest. Then do one more set.

What you’ll feel: A gentle stretch across your chest and abs. Your upper back muscles working to hold the position.

Important note: This should feel like a gentle stretch, not painful. If you feel any pain, reduce the range of motion.

5 Exercises to Get Bikini Body Ready for Seniors

How to Use These Exercises

This bikini body ready workout plan starts with three days per week. Monday, Wednesday, and Friday works well for most women.

Do all five exercises in order. The whole routine takes about 15 minutes once you know the movements.

You’ll feel a difference in about two weeks. You’ll see changes in about four weeks. Yes, you can get bikini body ready in 4 weeks with consistent effort.

But here’s the truth I wish someone had told me years ago. The real confidence doesn’t come from having perfect abs or toned arms.

It comes from knowing you’re strong. From feeling capable. From taking care of yourself consistently.

5 Exercises to Get Bikini Body Ready for Seniors

What to Expect Realistically

I’m not going to promise you’ll look 25 again. That’s not the goal anyway.

These exercises will help you build strength. They’ll improve your posture. They’ll tone the muscles you can control.

But they won’t give you different bone structure. They won’t erase decades of life experience from your skin. And that’s okay.

A 70 year old woman in a bikini who feels strong and confident is beautiful. Period.

My client Patricia I mentioned earlier? She wore that bikini to Cancun last month. She sent me a photo from the resort pool with the biggest smile.

She didn’t look 30. She looked like herself. Strong, happy, and completely at ease.

That’s what these exercises can give you. Not a different body. A stronger, more confident you.

5 Exercises to Get Bikini Body Ready for Seniors

Beyond Exercise: The Full Picture

Exercise is important. But it’s not everything.

Finding a swimsuit that fits well matters too. I spent months testing the best tankinis for women over 60 because fit makes such a difference in how you feel.

Staying hydrated matters. Getting enough sleep matters. Managing stress matters.

Your body at 60 or 70 responds differently than it did at 30. It needs more recovery time. It needs gentler approaches. It needs patience.

Give yourself that patience.

5 Exercises to Get Bikini Body Ready for Seniors

Your Action Plan

Here’s what to do this week:

Day 1: Try all five exercises at a light intensity just to learn them. Don’t push hard yet.

Day 2: Rest day. Let your body recover.

Day 3: Do the full routine with more intensity. Push yourself a little more.

Day 4: Rest day.

Day 5: Full routine again. Notice how much easier it feels than Day 1.

Then keep going. Three times per week. For the next four weeks.

By the time your vacation arrives, you’ll feel stronger. You’ll stand taller. You’ll have more confidence.

And that confidence? That’s what people will notice. Not your abs. Not your arms. Your energy and how you carry yourself.

5 Exercises to Get Bikini Body Ready for Seniors

Common Questions About Getting Bikini Body Ready

How long does it take to get bikini body ready?

Most women see noticeable changes in 4 to 6 weeks with consistent exercise. Your posture improves first, usually within 2 weeks. Muscle tone becomes visible around week 4.

Can I tone my tummy in 4 weeks?

You can definitely strengthen your core muscles in 4 weeks. You’ll notice better posture and a firmer feel. Visible toning depends on your starting point, but most women see improvement.

What is the best bikini body workout for beginners?

Start with these five exercises. They’re perfect as a bikini body workout for beginners because they’re low-impact and don’t require equipment. You can do this entire bikini body workout at home.

Do I need a gym membership?

No. This is a complete bikini body workout at home routine. You only need a sturdy chair and a wall. That’s it.

How often should I do these exercises?

Three times per week is ideal. Your body needs rest days between workouts to build strength and recover properly.

5 Exercises to Get Bikini Body Ready for Seniors

Final Thoughts

Getting bikini body ready at 60 or beyond isn’t about looking like a fitness model.

It’s about feeling strong enough to enjoy your vacation fully. Confident enough to take photos without hiding. Comfortable enough to swim without worrying.

These five exercises will help you get there. But remember, you don’t need anyone’s permission to wear a bikini.

You’ve lived. You’ve earned this body. It’s carried you through decades of experiences. It deserves to enjoy that resort pool.

Start with Exercise 1 today. Just one exercise. See how it feels.

Then come back tomorrow and try Exercise 2.

You’ve got this. And I’m here cheering you on every step of the way.

Medical Disclaimer: This content is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please consult with your physician with any questions that you may have regarding a medical condition. Never disregard professional medical advice or delay seeking treatment because of something you read in this article.

Last update on 2026-01-31 / Affiliate links / Images from Amazon Product Advertising API