Exercises For A Sporty Summer At The Beach

Strengthen your muscles, improve your breathing, develop your agility… The beach is an ideal place for the athlete in you. Discreetly under the shade or in competition mode at the water’s edge, you will find here exercises for a sporty summer at the beach that suits you.

If relaxing is a popular activity when you are at the water’s edge, basking in the sun can sometimes lack a little action. If you want to spice up your outings at the beach, here is a small sports program to do on vacation. Sunglasses on the bridge of your nose, sunscreen for everyone and off you go!

More cardio? Rather reinforcement? More abs? Solo, in pairs, or with family, everyone can participate (and have fun, Yes! Yes!).

How to work on your cardio at the beach?

It’s 4 p.m. and your little towel neighbors are too noisy to allow you to take a nap. They’ve already flooded your towel with sand anyway then. Standing ! To work on both cardio and strengthen your lower body, there’s nothing like brisk walking (it will help you relax too). It is recommended to practice daily physical activity of at least 30 minutes. The goal: 10,000 steps by the water. 5000 on the way out, 5000 on the way back. All in all, music in the ears to be in rhythm or in a duo while chatting just remember to hydrate regularly.

–Cabin boy level

Stay on wet sand. The ground, softer than a road, will make cardiovascular work more intense (we struggle to maintain our balance) but it remains accessible.

–Sailor level

Migrate to dry sand. Your feet sink further into the ground, this creates instability. In addition to working your core, you fight against imbalance and strengthen the muscles of the ankle, calf, thighs and glutes. (And even a little abs!)

–Captain level

In the water ! This time, enter the water up to your hips and walk along the coast. The resistance created by the water will make you work your muscles in depth, the cardio will quickly increase and as a bonus you will be entitled to a leg massage. Water limits impacts, choose this version if your joints hurt.

Exercises for a sporty summer at the beach

Work your abs without moving from the towel (or almost)

The thriller you bought last minute at the station is already finished and the level 3 crosswords are definitely too difficult… Move on to working on your abdominals, it’s less intellectual but it’s just as useful (even fun).

–The incognito version under the sarong

Nothing like deep abs work to strengthen your abdominal muscles. The stomach vacuum will allow you, thanks to breathing, to target this area.

• Lie on your back and inhale, then at the end of the inhale, engage the perineum (restrain yourself from going to the toilet!)
• Then, exhale through your mouth while maintaining this contraction. When you have emptied yourself, close your mouth and take a “false breath” (no air actually enters the body).
• All this while pulling in your stomach, bringing your navel closer to the spine and your stomach to the ribs. After a few seconds, release and breathe normally.
• Repeat 5 to 10 times.

–The shock duo version

As a couple, with friends or family, motivate your traveling companions for an abdominal exercise as a pair.

• On your back, place your head opposite that of your partner. With your knees bent at 90°, place your feet against those of your partner.
• Position your hands at temple level and lift your shoulders off the ground, looking at your navel.
• Hollow out your stomach and when you straighten one leg, your friend bends his to perform a pedaling movement and so on.
• 3 sets of 45 sec (increase the execution time if you feel comfortable)
• Additional challenge: zero sand on the opposite towel

Water, an ally for building muscle

Like a fish in water ? Stay there for a few more moments for some specific strengthening. Tie on your swimsuit, if the waves come in, it can take your breath away!

–The starfish

Lie on your back in the water and try to maintain a plank position. You’re working casually on your core and therefore your abs. You can help yourself stabilize the movement with small arm movements. With your head half submerged, relax thanks to the silence brought by the water. Atlantic or Mediterranean, watch out for the waves, don’t drink too much!

–Chest-arms-back, the all-in-one exercise

• With the water up to your chest, keep your feet hip-width apart, knees unlocked and core the body.
• Place your arms outstretched to the side parallel to the floor, elbows unlocked, palms facing forward. Bring your arms forward, countering the resistance distance of water. Do the same thing to return to the initial position.
• 3 sets of 10 movements to start (more if you want.)

If the neighbors’ ball hits you, you will have even more strength to throw it back at them!

–Glutes-adductors-abs, lower body will heat up

• With water up to your waist, keep your feet hip-width apart, knees unlocked and draw your navel toward your spine.
• Open your right leg to the side, keeping your balance and your hips facing forward, bring your outstretched leg close to your left without putting your foot down.
• 3 sets of 10 repetitions and switch sides.

Get the whole family moving

Holidays are also and above all made for sharing moments of conviviality, for having fun with family or friends. Take advantage of these moments at the beach to get everyone involved in sport!

–Playground option

Nothing like a hopscotch drawn in the sand, a shell or a pebble as an accessory and that’s it. You work on your support, your balance, your agility and your precision.

-Professional footballer option

Draw a ladder in the sand (approximately 4/5 meters) and work on your agility and footwork. We cross it from side to side with knee raises, buttocks heels, with shuffled steps. Let the Cristiano Ronaldo in you speak.

–Sand architect option

Who said that sport and creativity don’t go well together? Dig, sculpt, imagine the craziest sandcastle to make as a family and I promise you will exert yourself. The back, arms, abdominals… everything works! Don’t be surprised by a rising tide, the flood will come quickly.

You will have understood the goal here: to do good while having fun. Sporting activity can be fun and all it takes is a little imagination to train without (really) realizing it. So on your marks, ready? Move! (And tan, obviously.) Without forgetting sun protection.

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I hope you enjoyed these exercises for a sporty summer at the beach and found them useful. Comment down below what you think of these workouts. Would you try them? Or share with us your own beach workout program!

Looking foward to reading your comments, sending you love and positive energy!!!