With spring and summer rapidly approaching, breaking out that swim suit might have some hesitation. Don’t fear the dad body coming out, as there are some key workouts you can do right at home. Muscles you want to work are the core muscles, legs and back. There are plenty of workouts you can do with just a body and a floor.

To workout that core, sit ups and planks are essential to achieving abdominal mass. The correct amount of sit ups is 25 repetitions in 3 sets each. Sit ups should be done in a comfortable spot, often around carpet and other materials. The second core workout is 45 second planks in 3 sets. Make sure to have a timer around you to make sure you fulfill the 45 second requirement. Take breaks in between each set, don’t over strenuate the core. Take two or three minute breaks in between sets, and make sure to drink water.

To rip those leg muscles, it can be challenging without weight. Many reps are essential to building leg strength and mass. Squats are a great way to create definition and mass in the leg muscles. 30 squats in 5 sets with about 30 or 40 seconds between sets is the recommended amount to build leg strength. Another workout to do is lunges. Lunging forward with one leg 15 times in 3 sets will help to build quadriceps and hamstrings. Make sure to do the right motion, as lunges can be detrimental to tendons and other ligaments in your knee.

Enough protein and water post workout is key to maintaining and building muscle. Drink about 64 ounces of water per day and about a gram of protein per pound. Foods like air fried or grilled chicken are high in protein, along with nuts and protein shakes. Fruits and vegetables are also key to detoxification in your muscles. Vegetables like cucumbers, carrots, celery and broccoli are full of nutrients that alleviate muscle soreness and pain. It’s ok to be sore, but make sure to stretch the areas of soreness at least once a day.

Mentality is number one in improving one’s body. Improving should be about the feeling of accomplishment. Do these workouts 3-4 times a week, follow a strict protein based diet, and in no time those muscles will be there for spring and summer.