How To Do Beach Workouts And Exercises

How To Do Beach Workouts and Exercises

The beach is actually a great place to get fit. In fact, there are plenty of activities to choose from, whether you want to play volleyball, go surfing, or take a walk along the shoreline. You may also take advantage of the space and terrain at the beach to do strength trainings. However, you will need to prepare yourself when going to the beach by wearing comfortable cloth and bringing some fitness equipment like dumbbells or jump-ropes. So, below are some of the steps you will need to follow while doing beach workouts.


STEP-1: How To Do Cardio Workouts On The Beach:

> Start by wearing sneakers or going barefoot: In case the sand at the beach is packed or rocky, then you should put on a pair of sneakers. However, if the beach-sand is loose and soft, then you might go barefoot for your workout. However, always check for any sharp objects around before planning to go barefoot.

> Try running along the beach shoreline: To ensure that your entire body gets the same workout, run or walk down the beach for half the distance or time you want to exercise and then turn around and come back. So, might run or walk in 1 direction for 1-mile (1.6-km) or 15-minutes and then turn around and run or walk back. In fact, walking or running on beach-sand may feel gentle on your joints but will also provide extra resistance.

> Perform sprints to incorporate an intense burst of cardio activity: In case you want to raise your heart-rate quickly, Choose a spot on the beach that is mostly empty and run back and forth across it quickly for a few times. You can also run in 1 direction along the beach as fast as you can for 30 to 60 seconds and then rest for 30 to 60 seconds and after sprint back in the opposite direction. Do this for 7 to 10 times in-order to achieve a high-intensity cardio workout.

> Wade or walk through water for extra resistance: In case you want to workout while feeling the water, then try taking off the shoes or putting on a pair of water-shoes if the terrain is rocky and then go for a walk in the sand where the water is about mid-calf to knee high. This actually provides extra resistance which helps you to burn more calories as you enjoy. However, always look down often to make ensure that you don’t step on something slippery or sharp.

> Go for kayaking, surfing, or paddle-boarding: These watersports are actually a great option for getting an intense workout at the beach. In case you’ve never tried any of these activities before, then go for classes so that you can learn the basics. However, if you are good at swimming, then you can exercise by simply going for a swim at the beach.

> Play some beach volleyball or Frisbee: In case you love exercising with friends, then you can arrange or join beach volleyball or Frisbee. In fact, the running, jumping, and hitting of the ball or throwing the Frisbee will get your heart-rate up and even workout your entire body.


STEP-2: How To Do Strength Training Workouts At The Beach:

> Do some crunches: Do half-crunches or full crunches depending on the strength of your abdominal muscles. Do crunches for about 30 to 60 seconds depending on your fitness level. In fact, there are various types of crunches you can do including; side-crunches, reverse-crunches, or vertical leg crunches. However, consider laying a beach-towel or exercise-mat before you begin since beach-sand is often hot.

> Perform some planks: Planks are a great exercise for toning your upper body and core while enjoying your view at the beach. To do this exercise, get into a pushup position and then lower yourself down onto the elbows with your forearms pressed against the ground. However, keep the legs and back straight and your feet flexed with toes curled under. Engage your core and hold that position for 30 seconds or longer. In fact, you might not be able to hold a plank for long at first, but you will gain strength with time. Additionally, there are several types of planks including side-planks or twisting-planks.

> Perform lunges to build strength in legs & glutes: Lunges are a simple lower body workouts that can be done anywhere. In fact, doing lunges in the beach-sand will provide you with some extra resistance. So, begin by standing with your feet a shoulder-width apart and then take a big step forward while bending your front knee. After, lower your back knee down towards the ground until your calf is parallel to the sand and then step the back foot forward and repeat with the other leg. Walk forward and lunge for 20 times, then turn around and come back in the opposite direction. However, you even lunge in place if you don’t have room to do the walking lunges.

> Do squats to workout your legs and glutes: Squats are also good beach workouts and can be anywhere. So, begin by standing with your feet a shoulder-width apart and then bend your knees and hinge forward slightly at the hips as if you are going to sit in a chair. Hold the squat once your thighs are parallel or almost parallel to the ground and then slowly stand back up and repeat process. Perform about 10 to 15 squats for a set and do a total of 3-sets. On other hand, you can even do plie-squats or sumo-squats to work different muscles in the legs.


STEP-3: How To Cool Down & Relax After A Workout:

> Stretch every muscle group you used during a workout: After completing a beach workout, take a minute to stretch your muscles. So, raise the arms above your head and then slowly bend forward towards your toes. After, slowly roll back up and then perform a few more stretches to target all the muscles you worked. Likewise, try holding each stretch for 10 to 30 seconds and don’t bounce or rock while stretching. Additionally, always breathe in and out as you stretch to help your body recover and cool down.

> Perform gentle yoga poses: Doing yoga at the beach is actually a great way to ending your workout. So, try doing a sequence of yoga-poses like; sun salutation or choose a few poses that you like to complete your beach workout routine. Some of the best beach yoga-poses that you can do include; Bow-pose which stretches your abs and chest, Crow-pose which is an arm balancing pose, and King Dancer pose which is a standing pose that’s great for balance.

> Do a deep breathing exercise: After cooling down, you might lie down on a beach-towel or exercise-mat and then relax. After, do a deep breathing exercise or use another relaxation technique to help you recover from the workout. Likewise, other good relaxation poses include; doing a progressive muscle relaxation or meditating while listening to the sounds of beach water.

Best Exercises for a Beach Workout


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