Working out on the beach is more relaxing and satisfying than lifting weights in the gym. Beach workouts are quite beneficial if you know which workouts to do. Working out on the sand can engage more muscle groups, reduce injury risks, decrease post-workout muscle soreness, and increase intensity.
Why Beach Workouts?
Besides the fresh air advantage of the beach, Research shows that training on an unstable surface like sand improves endurance by using a wider variety of muscle groups and increases joint mobility.
Also, using sand for sports training can encourage greater physical adaptations and minimize injury risks due to lower impact forces on the sand. It can also reduce muscle damage and soreness post-workout.
Let’s dive into the exercises you should try on the beach.
#1 Squats Jumps
Squat are a classic plyometric exercise that works your glutes, hip flexors, and quadriceps. Your abs, calves, and hamstrings also work hard during squats, especially on the unstable surface of the sand.
Check out our blog, “Squats 101: How to do them properly”.
Sprints primarily work your lower body muscles, including the calves, glutes and hip flexors, hamstrings, and quadriceps. It is a perfect whole-body cardiovascular activity since it engages your abdominals, chest, back, and triceps.
One of the best beach exercises for the upper body is the push-up. However, it would be best if you try this on the wet sand to get a stable surface. Moreover, you can use a towel or a mat to prevent sand from sticking to your palms.
#4 Tuck Jump
Tuck jumps, also known as knee tucks, are an explosive plyometric movement that can be too high an impact for some people. Performing a tuck jump on the sand might reduce the impact and should be safer and more comfortable for your joints. Tuck jumps will work your hamstrings, quadriceps, abs, glutes, and hip flexors.
#5 Walking Lunge
Walking lunges are a fantastic lower body movement that works your quadriceps, calves, glutes, and hip flexors. When performed on the sand, you experience a core challenge as your body works harder to maintain balance.
It should be planking if you’re looking for beach exercise to work on the core muscles. You can do planks without completely lying on the sand yet have a comfortable surface on which to place your forearms and toes. Planks engage your entire core and challenge your shoulder muscles as they work to stabilize you, especially on the sand.
Check out our blog, “How long you really need to hold a plank”.
#7 Crab Walk
This exercise primarily works your glutes, hip flexors, shoulders, and abs. You have to balance your weight on your hands and legs while the front of your body faces up towards the ceiling. The effort needed to hold your body weight requires not only strength but also results in a cardio workout that burns calories and improves fitness.
#8 Bear Crawls
Bear crawls are a functional full-body exercise that primarily engages your abs and shoulders but will also hit your calves, forearms, hamstrings, and quadriceps. This move will build functional strength, agility, and mobility. It requires you to bear the weight on your hands and toes rather than your knees. A bear crawl is an excellent exercise in core control and focused breathing.
#9 Jumping Rope
This is the ultimate warm-up for running, playing, lifting—pretty much everything. It raises your core temperature while boosting coordination and bodily awareness. It also pushes blood to pretty much all the musculature of the lower body and the core. Once you start working harder or using a slightly heavier rope, it burns a ton of calories.
Check out our blog, “Jumping rope for beginners”.