Now that fall is here, don't let covering up become an excuse to forget all about feeling up to snuff when you're in the buff.

From super easy exercises to lush creams and doctor-recommended procedures, we want to teach you how to go from feeling awkward to awesome when you're not wearing a stitch. Trainer Sammie Kennedy, certified personal trainer and creator of Booty Camp Fitness (, cosmetic dermatologist Dr. Martie Gidon, Gidon Aesthetics & MediSpa, Toronto (, and cosmetic surgeon Dr. D. Brent Howley, Dieppe, NB ( tell you how.


The trainer says: "Lateral raises are excellent for shaping the shoulders and toning the arms." Holding a comfortable weight (or food can) in each hand, stand with your arms down at your sides. Raise arms out at the side of the body to form the letter "T," then lower slowly back to your sides. Do three to five sets of 15 to 20 reps.

The dermatologist says: Try Intense Pulsed Light (IPL) therapy which helps fade brown spots, red blotches, spider veins and helps stimulate your own collagen. (Cost per treatment, $400. Five to six treatments recommended.)


The trainer says: Do pushups. Get down on the ground (on your knees is fine) and move your hands wider than shoulder-width apart and lower than shoulder level. Once your body is in a straight line and your abs are tight, slowly drop toward the ground (or whatever surface you're on) until your elbows are at a 90-degree angle. Push your body up to straighten your arms. Do three sets of as many reps as you can.

The cosmetic dermatologist says: Noticing less-an-even skin one on your chest? Try Dr. Gidon Lightening Cream ($76, Made with plant extracts and fruity acids, this cream promises to "accelerate the exfoliation of brown spots."

The cosmetic surgeon says: Breast augmentation can help women gain the ultimate confidence. Dr. Howley says the surgery can enlarge and lift breasts, correct misshapen breasts, reshape and enlarge breasts that have lost their fullness and balance disproportionate breasts. "A small incision is made either underneath the breast, around a portion of the areola, or within the armpit. A pocket is then created into which the implant (saline-filled or cohesive gel silicone) is inserted. This pocket is either directly behind the breast tissue or beneath the pectoral muscle of the chest, depending on the patient's build and desires." Recovery time is a few weeks and risks associated with this popular procedure are minimal. (Cost, approximately $6,000 to $8,000.)


The trainer says: Work those biceps and do the "hammer curl." Starting with your arms down at your sides, hold a comfortable weight (or food cans) in each hand. Curl both arms up bringing the weights to shoulder level by pivoting at the elbow (keep elbows at your sides). Hands should be in "thumbs-up" position. Repeat for three to five sets of 10 to 15 reps.

The cosmetic dermatologist says: Thermage Radiofrequency is perfect for tightening those wings — and it's the only non-invasive procedure that will get the job done. Top layers of skin are protected by cooling spray while collagen in the lower layers is heated by radiofrequency energy. Results are usually seen in two to eight months. (One treatment lasts two years. Cost, $3,000.)

The cosmetic surgeon says: Flaps respond well to traditional liposuction. If it's excess skin (from drastic weight loss, for example) that you want to get rid of, Dr. Howley recommends a brachioplasty (or an "arm lift"). This procedure removes excess skin from the inside of the upper arm and redefines the area. Recovery time ranges from one to four weeks, depending on the extent of the work. Minor complications can include skin sensitivity, skin discolouration and scarring. (Cost: approximately $5,000 to $7,000.)


The trainer says: Get into plank position. Start with your hands on the ground. Your body should form a straight line — don't let your hips droop or lift. Whether on your knees or toes, squeeze your abs in toward your spine and keep your bum tight. Stay in this position for as long as you can.

The cosmetic dermatologist says: The UltraShape body contour is a focused ultrasound that reduces fat in hard-to-lose areas. (Think love handles and sagging post-baby fat.) About a month after a 30- to 90-minute treatment, most women see about a two-centimetre loss in body circumference. Women generally average three treatments total. (Cost per treatment, $700.)

The cosmetic surgeon says: Liposuction continues to be one of the most requested procedures for getting rid of belly bulge. "Liposuction reshapes your body by permanently removing unwanted excess fat deposits through suctioning," Dr. Howley says. After the "suck" you can get a "tuck." An abdominoplasty (or tummy tuck) is done to remove hanging skin that remains after suctioning. Both surgeries are considered very safe; risks include infection, swelling, scarring and, in rare cases, blood clots. Patients are usually numb for four to six weeks post-lipo, and there's a long list of do's and don'ts following an abdominoplasty, but most women recover within six weeks. (Cost for the combo: approximately $6,000 to $8,000.)


The trainer says: Lower your body into squat position, as if you were sitting on an imaginary chair (back straight, core engaged and legs at a 90-degree angle at the knee). While pushing the body upright, hop the forward as far as you can. Lower back into the squat upon landing. Do three sets of 10 to 15 reps.

The cosmetic dermatologist says: The SmoothShapes laser will reduce unsightly cellulite. This 10-minute treatment is like a warm, deep-tissue massage. There are no risks, no downtime and results last several months. (Eight treatments recommended over two to four weeks. Cost: $1,000 total.)


The trainer says: Try step-ups. Find a stable elevated surface (like a bench, a curb, etc.) no higher than chair level and place one foot on the edge. Using that leg, lift the whole body up to a standing position, then slowly lower the leg and tap the ground with your foot. Do three sets of 15 for 20 reps on one leg and repeat on the other side.

The cosmetic surgeon says: Consider an inner or outer thigh lift if weight loss has caused the skin on your thighs to become more loose, suggests Dr. Howley. Inner thigh lifts require a short, horizontal incision in the crease between the thigh and pubic region where the surgeon can tighten the skin. Outer thigh lifts are similar but the incision is made over the hips. Risks are similar to the arm lift and recovery can take up to three months. (Cost: $5,000 to $8,000.)


The trainer says: Stand with your feet slightly apart and toes pointed forward. Get on your tiptoes and lower back down to the ground slowly for 20 to 30 reps. For the second set, point your toes out about 30 to 45 degrees before beginning and complete 20 to 30 reps. For your last set, turn your toes inward toward each other (about 30 to 45 degrees) and do 20 to 30 reps.

The cosmetic surgeon says: You can get calf implants (custom-sized silicone implants insertered into the calf through a small incision behind the knee) to "add definition and to shape underdeveloped calf muscles," says Dr. Howley. (Cost: $3,000 to $4,000.)