Find out how you can combine relaxation and exercise to effectively develop your body. Many girls, dissatisfied with their figure on the beach while on vacation, envy the slender beauties of model appearance. In such a situation, there is certainly a desire to do fitness after returning. However, in practice, these dreams often remain unfulfilled. This can be easily explained, because there is always a role model in front of your eyes, which you forget about after returning to the gray everyday life.
We recommend that you do not waste your time and start playing sports while you are on vacation. Perhaps for some, fitness workouts on the beach will seem inappropriate, because you have come to rest. But immediately after returning, it is highly probable that all your passion will run out.
Start by not lying down for long, but try to walk on water and swim more. Obese women can be recommended to walk ankle-deep in water. If you are ready for more serious challenges, then you can dive into water and hip-deep. Walk for about half an hour, and you will quickly notice that the skin on the buttocks, thighs and tummy has become more elastic. Such walks on the water are an excellent means of combating varicose veins, and also accelerate blood flow and activate lipolysis processes.
Swimming is much easier and, according to all fitness experts, this sport is the best solution for everyone who wants to lose weight. Water improves skin tone and activates superficial blood flow. Thanks to active work, your muscles are strengthened and tightened. In fact, water activity, excluding swimming on a mattress, is very effective at burning fat.
You should swim at least three times a day for a quarter of an hour. It's no secret that now solar activity is high and you shouldn't expose your body to ultraviolet radiation all day. At such moments, you should go under the awning, and there you can and should do simple gymnastics. Conducting fitness workouts on the beach, you will get involved in sports and, when you return home, you will not want to stop there.
What fitness exercises to do on the beach?
Let's take a look at simple yet effective exercises that can be incorporated into beach fitness workouts.
- Squats. Stand up straight with your feet at the level of your shoulder joints. You can stretch your arms out in front of you, and your back should be flat. From this starting position, begin squats. Exercise perfectly works the muscles of the legs, including the gluteal muscles. When your thighs are parallel to the ground as you move your body down, pause for five counts. Watch your back, not allowing it to bend in the lumbar region. The gaze should be directed forward. Do it 10 to 15 times.
- Raises the legs to the side. Take the starting position as you would when doing squats. To make it easier for you to maintain your balance, lean on some kind of support, say the back of a chaise lounge. Begin to lift one leg to the side, while keeping your back straight and not bending the knee joint. For each leg, you need to do 10 to 40 repetitions.
- Back lunges. Take the starting position similar to the previous movement. Then you need to take a step back and bend it so that the knee joint can land on the ground. If you slouch your back or look down while performing the movement, the effectiveness of the exercise will drop dramatically. This is a great movement for strengthening the muscles in the front of the thigh and glutes. Perform the exercise with each leg in turn, doing 10 to 30 repetitions for each.
- Push ups. The next move should also be part of your beach fitness workouts. If you find it difficult to immediately start performing classic push-ups, then you can do it from your knees or leaning on the back of a chaise longue. Recall that it is necessary to lower the body during inhalation, and raise it during exhalation. You should also keep the abdominal muscles in tension. With this movement, you will be able to strengthen the muscles of the chest, abs and shoulder girdle. Perform 10 to 20 repetitions, with pauses possible.
- Glute bridge. This exercise, according to fitness experts, is the best for strengthening the muscles of the buttocks. Take a prone position, and rest your legs bent at the knee joints on the ground. Stretch your arms along the body, palms down. After that, straining the muscles of the press and buttocks, raise the pelvis as high as possible. At the topmost point of the trajectory, pause for five or ten counts. Perform the movement 30 to 40 times at a slow pace.
- Twisting. This exercise is well known to everyone from school physical education lessons and is designed to strengthen the press. Take a starting position similar to the previous movement included in your beach fitness workouts. Start lifting your body up. When doing the reverse movement, you do not need to lie down completely on the ground to keep the abdominal muscles under tension all the time. At a slow pace, you need to perform the movement 20 times.
- Bike. Another exercise that, in addition to the abdominal muscles, works out the buttocks perfectly. Raise your legs at a 45-degree angle from the ground and lift your shoulder joints off the ground. Begin to alternately pull the knee joints in the direction of the chest and at the same time try to touch it with the opposite elbow joint, turning the body. In total, you need to do from 10 to 30 repetitions, depending on your level of training.
- Reverse push-ups. Stand with your back to the sun lounger and rest your hands on the back of it. Move away from the sun lounger so that the knee joints are bent at right angles. The palms are located at the level of the shoulder joints. From this position, begin to lower yourself down thanks to the effort of your triceps. Do 10 to 20 reps.
- Boat. Take a prone position with your arms extended and your legs extended. Start lifting your limbs at the same time, lifting your chest and hips off the ground. During the movement, which should definitely be included in your fitness workouts on the beach, you need to feel the tension in the muscles of the back and buttocks. In total, you need to perform 10-30 repetitions.
- Crimean rises. You have to find an elevation (dunes) on the beach with a slope of at least 45 degrees. Move 20 meters away from the rise. Begin to climb with quick, wide strides, trying to raise your legs as high as possible. As soon as you reach the top, then immediately descend and return to the starting position. After pausing for 20 seconds, repeat the exercise. In total, you need to do five repetitions.
- Cypriot lunges are superset. Get into a lunge position with your back foot on a rock. After that, begin to bend the leg located in front, while bending as much as possible. As a result, the hind leg should be parallel to the ground. At the lower extreme point of the trajectory, pause for a couple of counts and return to the starting position. The second exercise in the superset will be classic lunges, during which the hands must be placed behind the head.
- Major jumps are superset. Perform jumps and squats, raising your legs at the top of the trajectory and holding them with your hands. Make sure that the landing is performed on the legs bent at the knee joints. After completing 12 repetitions, immediately go to the second movement. Get into a classic push-up position. After that, with a sharp jumping movement, pull your legs to the chest and squat down. Without pausing, return to the starting position. After completing 10 repetitions, rest for a minute and do the entire superset again.
- Canary press. Lie on the ground and place your feet on a raised platform, say a stone. With your arms locked behind your head, start doing abdominal crunches. Pause at the top extreme point of the trajectory. In total, you need to do 12 repetitions.
- Goan slopes. Lie on the ground with your arms extended along your body. Legs must be thrown behind the head. From this starting position, begin to slowly raise your legs. When they are perpendicular to the ground, turn them first one way and then the other. When doing this, try to tilt your legs as close to the ground as possible. In total, the exercise must be performed 12 times.
- Dahab jogging. Draw two lines on the sand, spaced about 40 meters apart. Position yourself near one of them and start moving towards the second at maximum speed. Having reached it, perform three push-ups and run back. After completing seven reps, rest for 45 seconds and do two more sets.
Interval fitness workout on the beach
Scientists have proven that interval training is the most effective for fat burning. Recall that the essence of such training is the alternation of short high-intensity segments with a moderate load.
# 1 High Intensity Beach Fitness Program
A great type of cardio exercise on the beach is running on the sand. It is not only able to perfectly strengthen the muscles of the legs, but also provide massage of the feet, on which there are many active points that can improve the functioning of all body systems.
- Running on the sand, preferably with a rope - three minutes.
- Walking or running at a calm pace - two minutes.
- Classic screw-in - three minutes.
- Jogging rope - three minutes.
- Walking or running at a calm pace - two minutes.
- Boat exercise - three minutes.
- Jogging rope - three minutes.
- Walking or running at a calm pace - three minutes.
- Classic push-ups and planks - three minutes.
High-intensity fitness training program on the beach # 2
- Running in shallow water or sand - two minutes.
- High intensity steps in water - two minutes.
- Jumping in water - 10 reps.
- Walking at a slow pace - two minutes.
This program must be performed in three or four rounds.
High-intensity fitness training program on the beach # 3
- Runs with acceleration in one direction and step back at a distance of 30 meters.
- Perform different movements in the water (water aerobics) - one minute for each movement.
- Go ashore and do squats, crunches, push-ups, hyperextensions, lunges, reverse push-ups - 20 reps per exercise at moderate intensity.
- Swimming, the pace is calm - from 10 to 15 minutes.
You can train at any time, but not during high solar activity. Also remember about the fluid balance of the body and you need to drink water to recover.
How to conduct fitness workouts on the beach, see the video below:
