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Beaches aren’t exclusive to relaxing, unwinding, and sunbathing sessions. You can utilize beach time to build a toned body and maintain optimal health. And seriously, no one is going to judge you for it.
You absolutely can exercise on beaches, and it can be a fantastic way to mix up your routine, enjoy the outdoors, and stay in shape. In this article, we will list 10 beach workout tips for you. These are easy to do and don’t require heavy gym equipment.
1. Warm Up
A common beach workout tip by experts is to “warm up” before a workout. This reduces the risk of injuries and prepares your body and the muscles for the challenges ahead.
Moreover, a warm-up elevates your heart rate and gets your blood pumping, delivering more oxygen and nutrients to your muscles. This prepares them for exertion and reduces the risk of muscle strains or tears.
Start with a gentle jog for 5-10 minutes. This will raise your heart rate and warm up your leg muscles. Then, swing each leg forward and backward 10-15 times. This will warm up your hips, hamstrings, and quads.
For the upper body, make small forward and backward circles with your arms for 10-15 repetitions in each direction. This loosens up your shoulders and upper body.
2. Sand Sprints
Sprinting is arguably one of the most effective workouts. There are more than 40 benefits that can be attributed to the simple act of running faster – weight loss and better heart health being the most sought-after benefits.
When you’re at the beach, you can take this a step further. Sprinting on sand adds an extra challenge due to the unstable surface. This engages your core and leg muscles more than regular sprints, boosting calorie burn and lower body strength.
To start sand sprints, find a firm section of beach and unleash your inner cheetah for short bursts (think 10-20 seconds), recovering with a walk or jog in between.
3. Beach Yoga
Beach yoga offers a unique opportunity to combine the mental and physical benefits of yoga with the calming and restorative power of the sea. Imagine flowing through yoga poses with the sound of waves gently lapping at the shore, the cool breeze caressing your skin, and the vastness of the ocean stretching before you. It’s a truly transformative experience.
Start with a Sun Salutation or Surya Namaskar. Sun Salutation (Surya Namaskar) is a fantastic way to warm up and flow through movement on the beach. However, be mindful of the sand and adjust your form to maintain stability. Then, proceed with other yoga positions for a complete beach yoga workout session.
4. Jumping Jacks
Jumping jacks are a fun and effective way to take advantage of the beach for a lower-body workout.
To get started, locate a firm section of the beach free from large obstacles. Avoid wet sand, which can be slippery and increase injury risk. Stand with your feet set at shoulder-width apart, core engaged, and arms at your sides. Bend your knees slightly and swing your arms back. Then, explode upwards, jumping as high as you comfortably can. While in the air, extend your legs behind you and bring your arms forward. Try to gently land on the balls of your feet, keeping your knees slightly bent to cushion the impact.
Repeat a few sets and rest.
5. High Knees
High knees have been found to be especially beneficial for men over 40. So, if you’re in that age range, do incorporate high knees in your beach workout sessions.
For this, stand tall with your feet hip-width apart and your core engaged. Keep your back straight and shoulders relaxed. Look slightly forward for better balance. Engage your arms by bending them at a 90-degree angle, ensuring that your forearms are parallel to the ground. Then, start running in place, but instead of short strides, bring your knees up high towards your chest. Aim to get your knees at least as high as your hips with each run.
Perform for 2-3 minutes, rest, and repeat.
6. Lunges
Lunges are a classic exercise that can be easily adapted for a beach workout.
To perform lunges, stand tall with your feet set at hip-width apart, core engaged, and shoulders relaxed. Look slightly forward for balance. Engage your arms by placing them on your hips or reaching them out in front of you for additional balance.
Take a large step forward with one leg, landing on the ball of your foot. As you move forward, lower your hips toward the ground until both knees form 90-degree angles. Your back knee should brush lightly against the sand.
Push through your front heel to return to the starting position. Repeat the lunge with the other leg, stepping forward with that leg and lowering your hips.
You can also engage in variations like walking lunges and side lunges.
7. Push-ups
What’s a workout session without the classic push-ups? So you surely can incorporate them in your beach workout session.
Push-ups are a compound exercise, meaning they engage multiple muscle groups at once. They primarily target your chest, shoulders, and triceps but also work your core and back muscles for stabilization. Sandy surfaces always pose a challenge from a stability standpoint, giving you an additional challenge.
If regular push-ups are too challenging on the sand, perform them on your knees instead. This reduces the weight you need to push and allows you to focus on proper form.
8. Planks
If you suffer from back pain, planks are an evergreen workout that you can do on the beaches.
Planks are a core powerhouse exercise. They engage your entire core, including your abs, obliques, and lower back. A strong core is essential for good posture, stability, and injury prevention in all your activities.
While planks primarily target your core, they also engage your shoulders, glutes, and legs for stabilization, making them a full-body exercise.
To perform planks, get into a forearm plank position. Start on your forearms with your elbows shoulder-width apart, directly under your shoulders. Your forearms should be flat on the sand.
Keep your body in a straight line from head to heels. Work on your core by pulling your belly button towards your spine and tightening your glutes. Stay and repeat.
9. Bear Crawls
Bear crawls are a slightly advanced workout that challenges your athleticism. They primarily target your chest, shoulders, triceps, core, and quads but also work your glutes, hamstrings, and back.
To perform this workout, get down on all fours with your hands shoulder-width apart, directly under your shoulders. Your knees should be hip-width apart, and your back should be flat in a straight line from head to heels. Engage your core by pulling your belly button towards your spine.
Now move in a crawling position. Lift one hand and the opposite knee off the ground simultaneously. Extend that leg and arm forward a short distance, keeping your back flat and core engaged. Repeat on the other side and perform for a few seconds.
10. Sandbag Punching
Sandbag punching on the beach can be an exciting and interesting way to add variety to your workout. Throwing punches with a sandbag works your shoulders, chest, triceps, and core.
For this, you’d need a bag and fill it with sand. Then hang it from an elevated surface and channel your inner Mike Tyson.
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So, these are the 10 summer beach workout tips you can perform for optimal health. But make sure to couple them with proper nutrition and adequate water intake.
If you need assistance with stretches and dynamic movements or guidance with chronic pain treatment in Santa Monica, contact Dr. Roy Nissim today.
