Feeling guilty because you’re missing out on that workout for a beach day instead? Now you don’t have to! Follow this great beach workout so you don’t have to feel guilty for soaking up some sun and catching some waves!
1) The Beach Crawl
How to do it: On soft, dry sand, lower into a plank position. Then crawl forward on your hands and feet for 30 to 60 seconds.
Why it works: The slippery sand destabilizes your hands and feet, activating your hamstrings and glutes.
2) 10-20 Drill
How to do it: On a stretch of soft, dry sand near the water, take 10 quick running steps, followed by 20 slower running steps. Then jog back to the starting point on the hard, wet portion of the sand right along the water. Repeat two to three times.
Why it works: This simple-sounding drill activates your inner abdominal wall and works your feet, ankles, hamstrings, and glutes to steady each step and keep your body upright on soft sand. Go farther away from the water, where the sand is harder to walk on, to challenge yourself even more.
3) Sand Lunges
How to do them: Step forward with one foot. Keeping your front knee above your ankle, lower to the ground so that your back knee brushes the sand. Then push up through the front foot, lift your back foot off the ground and use it to step forward into a second lunge.
Why they work: Because the sand isn’t perfectly level, you’ll inevitably land on the inside or outside of your front foot. To keep yourself from keeling over, you’ll activate the muscles in your entire lower body.
4) Towel Wave
Grab the corners of your towel with both hands. Stand tall with your feet shoulder-width apart and your knees slightly bent. Keeping your chest up and your core braced, wave the towel up and down as if you were trying to get the sand off of it. Make the waves quick and powerful for 30 seconds.
These are a great way to get your heart rate up and also build core and upper- and lower-body strength. Keep your feet shoulder-width apart and crouch down to the sand. With your hands shoulder-width apart, jump your feet back into a plank position with your core tucked in and a flat back and neutral spine. Come down to the bottom of a push-up, push back up to plank, jump your feet forward to your original squat position, then jump up.
Keep these few tips in mind:
- Try exercising with bare feet to give your feet and ankles a workout. But, if you have a history of weak ankles, wear shoes.
- Always wear sun protection.
- Don’t forget a water bottle!
- Check your training area for any sharps or other hidden rocks.