Summer Fitness by the Sea: Beach Exercises to Keep You in Shape
Summer Fitness by the Sea: Beach Exercises to Keep You in Shape
Introduction
The beach is a popular destination for many during the summer season. While it’s easy to get caught up in the sun, sand, and surf, it’s also an excellent opportunity to get some exercise and stay in shape. In this article, we’ll explore some beach exercises that you can do to keep yourself fit and active while enjoying the summer weather.
Plyometric Exercises
The beach offers a unique terrain that can be used to our advantage when it comes to plyometric exercises. Plyometric exercises involve explosive movements that can help improve power, speed, and agility. The sand at the beach provides a soft and forgiving surface that can help reduce the impact on your joints while still providing a great workout.
Power Skips
Power skips are a great way to get your heart rate up and work on your coordination and timing. To do a power skip, start by lifting your opposing hand and knee in place. Alternate between sides each time. As you lift your knee, hop on the other leg. Imagine you’re "punching the sky" and building up speed.
Broad Jumps
Broad jumps are another dynamic exercise that can be done on the beach. To do a broad jump, start by standing up tall and raising your arms overhead. Rapidly squat down while simultaneously throwing your arms down along your sides. Quickly squat up while simultaneously throwing your arms up overhead, allowing your body’s momentum to make you jump forward. Land in a deep squat position.
Walking Lunges
Walking lunges are a unilateral exercise that works all of the muscles of the lower body. To do a walking lunge, take a large step forward with one foot, placing most of the weight on the forward foot. Lower your body by dropping your rear knee toward the ground. Maintain your front knee over your foot and your back heel straight up and off the ground. Drive your front leg into the ground to bring yourself back to standing, and then bring your foot from the back to the front.
Skater Jump Squats
Skater jump squats are a fun and challenging exercise that can be done on the beach. To do a skater jump squat, start by standing with your feet shoulder-width apart. Jump laterally onto the same leg in the direction you jumped while extending the opposite leg behind. As you land, immediately transition into a partial single-leg squat. Leap powerfully to the opposite side and repeat.
Single Leg RDL Skips
Single leg RDL skips are a variation of the single leg RDL exercise. To do a single leg RDL skip, start by standing with your feet shoulder-width apart. Hinge at the hips and simultaneously sweep the non-weight-bearing leg behind you, moving it in unison with the torso. Drive the non-weight-bearing knee and opposite arm toward the sky on the upward phase.
Push-Ups
Push-ups are a classic upper-body exercise that can be modified to suit your fitness level. To do a push-up, start by getting into a plank position with your hands in line with your chest. Lower your entire body toward the ground, then push back up to the starting position.
Plank Sand Pull Throughs
Plank sand pull-throughs are a dynamic single-arm plank variation that can be done on the beach. To do a plank sand pull-through, start by getting into a plank position. Reach one hand across your body and dig it into the sand. With your palm down, pull your hand through the sand back toward your body. Alternate sides while maintaining a plank position.
Bear Crawls
Bear crawls are a fantastic dynamic core exercise that involves shoulder and core stabilization and coordination. To do a bear crawl, start by getting into a position with your shoulders over your wrists and hips over your knees. Lift your knees off the ground a couple of inches, but keep your back parallel to the floor. Propel yourself with the opposite hand and foot with as little hip sway as possible.
Conclusion
In conclusion, the beach offers a unique and fun way to get some exercise and stay in shape during the summer season. The exercises mentioned in this article can be modified to suit your fitness level and can be done in a variety of locations. Remember to always listen to your body and take regular breaks to avoid injury.
FAQs
Q: What is the best way to stay hydrated while exercising at the beach?
A: It’s essential to stay hydrated while exercising at the beach, especially in hot weather. Make sure to drink plenty of water before, during, and after your workout.
Q: Are there any exercises that are not suitable for the beach?
A: While the beach offers a unique terrain that can be used for many exercises, there are some exercises that may not be suitable for the beach. For example, exercises that require a lot of impact or heavy weights may not be suitable for the beach.
Q: Can I do these exercises with a partner or group?
A: Yes, many of these exercises can be done with a partner or group. For example, you can do partner push-ups or partner squats with a friend.
Q: What should I wear while exercising at the beach?
A: It’s essential to wear comfortable and breathable clothing while exercising at the beach. Consider wearing a swimsuit, tank top, and shorts or a skirt.
Q: Are there any specific safety precautions I should take while exercising at the beach?
A: Yes, there are several safety precautions you should take while exercising at the beach. Make sure to check the weather forecast and exercise during the cooler parts of the day. Also, be aware of your surroundings and keep an eye out for any hazards such as sharp rocks or slippery surfaces.
