Want to stay in shape for summer? There is no better place to do it than while hanging out at the beach!

 

We’ve put together some exercises to help you keep that summer body while hanging out at the beach.

 

The beach is an ideal place to work out. The sand gives you a soft landing, and the water helps keep you cool. Add these beach workout routines to help burn more calories and improve your fitness while at the beach alone or with friends.

 

 

Here are 7 beach-friendly workouts to try next time at the beach:

 

 

Exercises To Try at The Beach

 

1. Bear Crawls

 

The bear crawl is an excellent exercise for building strength in your arms, shoulders, and core. This exercise works for several muscle groups at once.

 

To do bear crawls on the sand, start by getting your hands and knees on the ground. Next, lift your knees off the ground at a 90-degree angle and hover off the sand.

 

Lift one arm and one leg simultaneously and crawl forward while staying low. Switch sides moving the other hand and the knee. Repeat this motion until you’ve gone as far as possible.

 

Make it more challenging by crawling backward instead of forwards.

 

 

 

2. Backpedaling

 

 

Backpedaling is a great exercise to work out on the beach. Backpedaling is just the fancy way of saying running backward. Doing this exercise will help you strengthen your core and improve your balance. You can use this exercise to warm up, cool down, or during your beach workout to keep your heart rate elevated.

 

One main benefit of backpedaling is that it develops your balance and coordination. This helps enhance your reflexes and improve your ability to perform other athletic movements. It also helps with your reaction time, making you more agile and faster.

 

3. Sand Squats

 

Squats are a great exercise for strengthening the legs and glute muscles. You may find squatting in the sand easier on your joints than on hard pavement. 

 

To squat, stand with your feet hip-width apart, keep your back straight and bend your knees. Put your hands on your thighs for support and slowly lower yourself until your thighs are parallel with the ground (or as close as possible).

 

Then slowly raise yourself back up again until your legs are straight, making sure you keep your core tight throughout the movement. Repeat 10 times for two sets before taking a break.

 

 

 

 

4. Sprinting / Running on Sand

 

 

Running at the beach is a great way to burn fat and improve your cardiovascular system. Sprinting or running on sand is more challenging than on a flat surface due to the unstable nature of the sand. 

 

You need to work harder to maintain balance while running on sand, making it more difficult to maintain speed during sprints. As a result, you use more energy than usual to maintain balance, which helps build muscle strength in your legs and hips.

 

Researchers found that runners running on sand burn between 1.2 and 1.8 more calories per mile than those who run on concrete. Even better, running on the sand is much easier on your joints than on a concrete surface.

 

Running in the sand makes your feet sink deeper into the surface which is more challenging. The harder you push yourself while running on sand, the more calories you burn.

 

 

 

 

5. Tuck jumps on The Beach

 

Tuck jumps are a plyometric exercise that strengthens the lower body. It’s great to perform them on the sand, especially for those with sensitive knees. Make sure to give these a try if you wish to increase your vertical.

 

To do the workout stand with your feet shoulder-width apart, knees slightly bent, and arms at your side. Then jump up as high as possible while bringing your knees to your chest and arms tucked. Land softly on your feet and repeat for the desired number of repetitions.

 

The benefits of tuck jumps include improved coordination and balance, increased strength in the lower body and core, increased explosiveness in jumping sports (like basketball), and better posture.

 

6. Walking Lunges

 

Walking lunges are great for your quads, glutes and many other muscles in your lower body. They also work your core due to the balance it takes to perform a lunge. 

The best way to perform walking lunges on the sand at the beach is with high knees (where you bring your knee up as far as possible). This will help give your quads an extra stretch and build strength in them.

 

To perform walking lunges, stand tall with feet hip-width apart, toes pointed forward or slightly outward. Take a step forward with one foot lowering into a lunge position until both knees are bent at 90 degrees (the thigh parallel to the ground).

 

Keep your back and back leg straight and core engaged. Ensure your knee does not go past your toes when performing this exercise.

 

Bend both knees until you feel the stretch in your hamstrings and glutes. Then push off with the front leg to return to a standing position—complete 10 reps on each leg.

 

 

 

 

7. Sand Shuffling

 

Sand shuffling is a great way to get your heart rate up and tighten your thighs and outer hips. It’s a great option for any fitness level to try. This exercise helps strengthen your hip flexors, benefiting runners or bodybuilders looking to improve their range of motion and stability.

 

To do a sand shuffle, stand with your feet hip-width apart and facing forward. Bend your knees slightly and hinge forward from the hips (be in a squatted position). Now, shift to one side by shuffling one foot towards the other, then shuffle it back until both feet are again together. Repeat this movement for 20 seconds on each side.

 

 

Give Them a Try 

 

Next time you are on the beach, make sure to give these exercises a try!

 

All can be done alone or in a group setting. Bear crawls, sand squats, push-ups, and walking lunges are excellent sand workouts to stay in shape when you’re at the beach so you can take a dip, and do them again! 

 

Enjoy your workout!