Summer Fitness by the Sea: Beach Exercises to Keep You in Shape

Are you looking for a unique way to stay fit and healthy this summer? Why not take advantage of the great outdoors and hit the beach? With a little creativity, you can turn your beach day into a fun and challenging workout that will keep you in shape and have you feeling great.

Unique Benefits of Exercising on the Beach

Exercising on the beach has several benefits that set it apart from traditional gym workouts. For one, the sand provides an excellent core workout, which is essential for overall fitness and stability. The beach also offers a more dynamic environment that can be tailored to your individual needs and preferences.

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Power Skips

One of the exercises we will be doing on the beach is the power skip. This is a plyometric exercise that targets your legs and glutes. To do this exercise, start by standing with your feet hip-width apart and then lift your right knee and left hand off the ground. Bring your knee up towards your chest while simultaneously jumping up and extending your leg behind you. Land softly on the balls of your feet and immediately repeat with the opposite leg.

Instructions:

1. Start by slowly lifting your opposing hand and knee in place.
2. As you lift your knee, hop on the other leg.
3. Imagine you are “punching the sky” and building up speed.
4. Choose which direction to go. Try starting forward.

Broad Jumps

Another plyometric exercise we will be doing is the broad jump. This exercise targets your entire body and is a great way to improve your overall fitness. To do this exercise, start by standing with your feet together and then jump as far forward as you can, landing softly on the balls of your feet.

Instructions:

1. Start by standing up tall and raising your arms overhead.
2. Rapidly squat down while simultaneously throwing your arms down along your sides.
3. Rapidly squat up while simultaneously throwing your arms up overhead, allowing your body’s momentum to make you jump forward.
4. Landing in a deep squat position.

Staying Safe and in Shape on the Beach

While exercising on the beach can be a lot of fun, it is essential to take certain precautions to stay safe and in shape. Here are a few tips to keep in mind:

Wearing Protective Gear

Make sure to wear protective gear such as a rash guard or swimwear with built-in UPF protection. This will help prevent sunburn and other skin damage.

Stay Hydrated:

1. Drink plenty of water throughout the day.
2. Avoid sugary drinks that can cause dehydration.
3. Bear in mind your diet, incorporating foods with high water content such as fruits and vegetables.

Swimming and Water Exercises

In addition to sand exercises, we can also incorporate swimming and water exercises into our beach workout. These exercises provide an excellent full-body workout and are great for improving cardiovascular fitness.

Final Round

Let’s review the exercises we will be doing today. We have the power skip, the broad jump, the walking lunge, and the push-up. Remember to stay hydrated, wear protective gear, and take breaks when needed. And don’t forget to have fun and enjoy the beach!

Push-Ups

Let’s start with push-ups. Start in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels. Lower your body down towards the ground, keeping your elbows close to your body, and then push back up to the starting position.

Instructions:

1. Begin in a plank position with your hands in line with your chest.
2. Lower your entire body toward the ground.
3. Point your elbows behind you during the exercise and maintain the plank position.

Plank Sand Pull-Throughs

For this exercise, we will be doing plank sand pull-throughs. This is a dynamic single-arm plank variation that is excellent for increasing core and shoulder stability. To do this exercise, start in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels. Reach one hand across your body and dig it into the sand, keeping your palm down. Then, pull your hand through the sand back towards your body.

Instructions:

1. Begin in a plank position.
2. Reach one hand across your body and dig it into the sand.
3. With your palm down, pull your hand through the sand back towards your body.
4. Alternate sides while maintaining a plank position.

Bear C Crawls

Another dynamic exercise we will be doing is the bear crawl. This exercise involves shoulder and core stabilization and coordination. Start by getting down on all fours with your hands shoulder-width apart and your knees under your hips. From there, lift your knees off the ground and crawl forward using your arms and legs. Remember to keep your back flat and your hips level.

Instructions:

1. Begin with your shoulders over your wrists and hips over your knees.
2. Lift your knees off the ground a couple of inches, but keep your back parallel to the floor.
3. Propel yourself with the opposite hand and foot with as little hip sway as possible.

Sources:

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• Hammami M, Bragazzi NL, Hermassi S, Gaamouri N, Aouadi R, Shephard RJ, Chelly MS. The effect of a sand surface on physical performance responses of junior male handball players to plyometric training. BMC Sports Sci Med Rehabil. 2020 Apr 25;12:26.
• Pérez-Castilla A, García-Ramos A, Janicijevic D, Miras-Moreno S, De la Cruz JC, Rojas FJ, Cepero M. Unilateral or Bilateral Standing Broad Jumps: Which Jump Type Provides Inter-Limb Asymmetries with a Higher Reliability? J Sports Sci Med. 2021 Mar 22;20(2):317-327.
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Conclusion:

In conclusion, exercising on the beach is an excellent way to stay fit and healthy this summer. By incorporating exercises such as the power skip, the broad jump, and the plank sand pull-through, you can have a fun and challenging workout while taking advantage of the great outdoors.

Frequently Asked Questions:

Q: Why is it better to exercise on the beach than in the gym?

A: Exercising on the beach offers several benefits over exercising in a gym. For one, the sand provides an excellent core workout that is not always possible in a traditional gym setting. Additionally, the beach environment allows for more dynamic exercises that incorporate resistance from the sand and water.

Q: Are there any special precautions I should take when exercising on the beach?

A: Yes, there are several precautions you should take when exercising on the beach. First and foremost, be sure to wear protective gear such as a rash guard or swimwear with built-in UPF protection to prevent sunburn and skin damage. You should also be sure to stay hydrated and wear sunscreen.

Q: Can I do my usual gym routines on the beach?

A: Yes, many gym routines can be modified to accommodate the beach environment. For example, you can use resistance bands or small weights instead of heavy equipment. Additionally, many exercises can be adapted to use the sand as resistance. However, some exercises may not be feasible in a beach setting due to the sandy or slippery terrain.