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The Bikini-Ready Workout
Sand and surf are your best friends when it comes to slimming down and toning up.
Who wants to be trapped inside a stuffy gym on summer’s longer, sunnier days? Luckily, there’s no need to: It’s easy to fit in a challenging workout without ever leaving the beach. “Just by working out on the sand, you’re working your body at least 50% harder because sand is uneven and unstable,” says Tracey Mallett, author of Sexy in 6: Sculpt Your Body with the 6 Minute Quick-Blast Workout (Da Capo Press, 2008). “As you press your foot into the sand, your foot sinks in, so you have to work your hamstrings, glutes and core more because of the instability.”
Check out our simple beach workout to get you feeling fitter and more fabulous.
Cardio
Start by doing 30 minutes, three to five times a week. Gradually build up speed and/or distance as you feel ready.
Start your workout with a run or a brisk walk on the sand. “That’s very, very difficult compared with running on asphalt or pavement,” notes Chris Mercadel, a personal trainer at the Elmwood Fitness Center in New Orleans. Translation: a bigger calorie burn and faster results. (Give your feet and toes a workout of their own by going barefoot as you make your sandy seaside trek.)
Beginners can try water running or water walking, Mercadel says. “This is a very good cardio workout for people who have problems running because of joints and knees — it’s very low impact,” he notes.
“And of course,” he adds, “there’s swimming — especially in open water where there’s a current — and beach volleyball. Beach football is also definitely a calorie burner, since it requires short bursts of intense energy.” Keep boredom at bay by switching up each week’s cardio choices.
Strength Training
Start by doing one to two sets of 10 to 12 repetitions of each move unless otherwise noted. Modify as needed until you’re ready to progress safely to three sets.
Sand Shovel
Standing with legs wide enough so that your hands can touch the ground, reach with both hands toward the ground while keeping your arms straight. Then lift your hands to extend your arms over your head, as if you were shoveling sand. Mercadel says, “If you’ve ever tried to bury someone in the sand, you know that’s the best way to shovel a lot of sand very quickly, and the most tiresome.” For a greater challenge, shovel real sand for one to three sets.
Beach-Ball Chop
Standing in a squat position, knees directly over toes, bring the beach ball down toward your left foot, then across your body to the right, and reach into the air toward your right. Repeat going in the opposite direction (from lower right to upper left). “This is a full-body movement that works your quadriceps, hamstrings, glutes, and upper back and shoulders,” Mercadel explains.
Towel Tummy-Toner
Lying on a beach towel, bring your straight legs up to a 90-degree angle. Engage your abdominals and draw the navel in to the spine, then do 15 basic crunches, being sure not to pull on your neck as you engage your core.
You can also bring tried-and-true moves to the beach, Mercadel suggests. “Squats, pushups, lunges — anything that compounds movement and engages you in high-intensity cardio will be the best calorie burners.” And if you want to try some moves in the water, make sure you’re submerged at least up to your shoulders for the best results. “Draw your arms up and down, or in and out” Mallett says. The resistance of the water will give your arms a workout.
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These are some good ideas. I'm sure it won't be too hard to pull off in the summertime while chasing my two kids around.
This is going to be so helpful in getting me and my sister ready for our beach vacation!