If you are looking to get toned up and have a bikini body, you will require strength training. If you think that a workout needs to consist of hours on the treadmill or elliptical, think again.

These are not going to give you a balanced bikini body. Women need resistance training to build lean muscle tissue that burns fat and increases metabolism to promote overall fitness.

The seated Arnold press is a variation of the seated dumbbell press and an exercise used to build shoulder muscle size and strength. The name comes from Arnold Schwarzenegger, who used it for his own physique.

The exercise targets every head of the deltoid muscle, but it's also an ideal movement for achieving aesthetic benefits due to its long duration under tension.

The lat pull down is a back-muscle-building exercise. The exercise will primarily target the lats, but you will also notice bicep and middle back activation.

The back is a muscular group that requires a lot of different exercises. So, to get the most out of your back muscles, try a variety of angles and hand placements.

To do lat pull down:

When it comes to squatting, there are a lot of mistakes that can be made, so be sure you have your technique down pat before attempting to squat large weights. You should not experience soreness in your lower back if you squat properly.

The standing EZ bar curl is a version of the barbell curl performed with an EZ bar instead of a barbell. When doing barbell curls, use the EZ bar curl if you've had wrist injuries or if you're having wrist pain.

To do EZ bar curl:

Standing dumbbell curls fix imbalances in the biceps. Start with your weaker arm, which will be your left for most people. Always hit your weakest side first.

The overhead rope tricep extension is a triceps muscle-building exercise that is a version of the rope tricep extension.

The long head of the triceps is especially well-targeted by overhead tricep extension variations. The larger your triceps appear, the denser your long head muscle is for bodybuilding.

To do the overhead tricep extension:

The rope tricep extension is a triceps muscle-building workout that is similar to the cable tricep extension.

Triceps that are well-developed also have a lot of positive carryover into pressing activities, like bench press and shoulder press variations.

No matter what your fitness level or eventual physique goals are, bikini bodybuilding is a win-win because it gets you moving and exposes you to training styles you wouldn't otherwise be exposed to during your regular sessions at the gym.

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