Is it weird to work out on the beach? No, thankfully not!
You can perform the following exercises on the beach without looking weird or feeling silly.
They include exercises on the sand, in the water and on your towel, all without attracting attention!
Once you have done these exercises, you can return to relaxing in your foldable heavy-duty beach chair.
Tip: If you don’t have a beach chair yet, or want to replace an outdated one, check out these reviews of the best beach chairs for heavy people.
Is it weird to work out on the beach? Introduction
Congratulations! 🙂
You’ve worked hard to reach your swimsuit and beach body goals, and now you’re finally comfortable in your men’s swimsuit or new bikini. ????
But just because you’re on vacation doesn’t mean it’s time to slack off… In fact, summer is the perfect time to keep your muscles toned and your body in shape. And what better place to do some fitness exercises than on the beach?!
Many people might think working out on the beach is weird… ????
But I’m here to tell you it’s not only normal, but it’s also one of the most enjoyable ways to exercise.
The sand grains provide an excellent low-impact surface that’s really perfect for getting a full-body workout. And you’re also surrounded by stunning views that motivate you to keep going.
Below, I’ll show you some easy slimming exercises you can do on the beach to keep your stomach flat, legs attractive and trim, and butt toned all summer long. ????
Whether you’re in the water or on the sand, these exercises can help you tone your lovely body!
PS: Don’t forget your sunscreen before you get started! ????
Subtle and discreet excercises to try when you’re at the beach
If you’re extremely worried about drawing too much attention to yourself, you can stop worrying. 🙂
For your information: There are plenty of ways to work out on the beach without attracting unwanted stares and attention!
Here are some exercises you can try that are really subtle and discreet, exactly what you’re looking for:
Side plank on your towel
To start this exercise, you should get into a comfortable position.
How to do the plank exercise?
Lie down on your right side on your beach towel, and make sure your legs are extended and stacked from hip to feet.
Rest your elbow of your right arm directly under your shoulder, and make sure to align your head with your spine. At the same time, you can keep your left arm along the left side of your body.
Now, you should engage your abdominal muscles! Draw your belly button toward your spine, and exhale as you lift your hips and knees from the mat.
Very important: Your torso should be completely straight, witthout sagging or bending (your body should you look like a wooden “plank”, like one straight line).
You should try to hold this position for a few seconds at least… And as you exhale, slowly lower your body back down to the starting position.
Tips to perfect this side plank exercise
The ultimate goal of this side plank exercise is to hold this position for up to 60 seconds! ⏱ But don’t worry if you can’t make it that far at first because we all need to start somewhere, right?! 😉
Tip: Don’t forget to switch sides and repeat the exercise for your left side. Remember to breathe deeply and really focus on your “plank” form.
Interesting fact: With sufficient practice and experience, you’ll be able to hold this position for longer and you’ll gradually feel your core getting stronger. ????
Glute bridge on your beach towel
This glute bridge exercise targets and stimulates your glutes and hamstrings.
If you’re ready to activate your glutes and increase your core stability, then this is the perfect exercise for you because it’s a simple but effective way to do just that! ????
This glute bridge exercise can help fight a sedentary lifestyle and underactivity in your glutes, can help to reduce and prevent back pain, and can also help to alleviate tightness in your back.
How to get started with a glute bridge?
- Lie on your back on your beach towel and set your knees about shoulder-width apart, with your feet flat on the beach towel and your knees bent. ????
- Make sure that your feet and toes are pointed straight ahead.
- Also make sure your heels are +/- 6 to 8 inches from your glutes.
- Rest your arms on your beach towel on either side of you with your palms facing up towards the blue sky.
- As you slowly raise your hips, engage your glutes and squeeze your abs too at the same time.
- While doing this, you should be careful not to arch your back (keep your back straight!) as you lift your hips as high as possible.
Tips to perfect this glute bridge exercise
Important fact: A perfect glute bridge consists of elevating your hips until your torso makes a straight line from your shoulders up to your knees.
Once you reach the top of the glute bridge, you should squeeze your glutes as tightly as possible and hold for a few seconds at least!
You can then lower your hips back down again to the beach towel on the ground. Do this in a controlled motion without releasing the tension in your abs and glutes.
While you’re performing this glute bridge, you should pay sufficient attention to your breathing. In other words, you should breathe deeply & you should really focus on your form as you perform this exercise.
With consistent practice, this exercise will lead to a better core stability and reduced back pain. ????
Leg lifts to target your core muscles on the beach towel
Picture this: You’re relaxing on a beach towel, with the sun shining and the sound of the waves gently crashing in the background.
This idyllic setting on the beach is perfect for an intense core workout using impactful leg lifts to target your core muscles! 🙂
Leg raises: Benefits
A strong core not only helps you to improve your posture and stand taller, but also keeps your torso steady during workouts and throughout your daily life.
It’s even been found that a solid and robust core can improve your sitting posture and alleviate lower back pain.
Many fitness experts regularly emphasize the importance of leg lifts for any core- and abdominal-strengthening exercises and routine…
If you work in an office and sit in an office chair for long periods, leg lifts can help you to open up your hips, keeping you more agile for various day-to-day activities.
Muscles strengthened by leg lifts
Performing leg lifts can strengthen your entire core, including the following muscles:
- Abdominal muscles (your lovely six-pack and the abdominal muscles on your sides as well)
- Back muscles (the back muscles between your spine bones and also those along your spine)
- Diaphragm
- Pelvic floor (deep muscles in your belly that assist with below-the-belt functions such as peeing, passing gas and pooping)
- Hip flexors
- Gluteal (backside) muscles
How to perform leg lifts on a beach towel
- First of all: Start small and progress gradually… Don’t force it!
- Lie flat on your back on your beach towel.
- Press your entire back against the towel and ensure there are no gaps between your lower back and the surface.
- Squeeze your legs together (from your inner thighs to your ankles) while you keep your feet and toes relaxed.
- Breathe in calmly as you slowly lift both legs together, keeping them as straight as possible (aim for a capital L shape with your body, but know this might take time).
- Slowly exhale while lowering your legs until they hover a few inches above your beach towel.
- Pause and complete the next repetition.
Tips to perfect the exercise
As a plus-size beginner, you could start with 7 or 8 reps per session, or 25 seconds on a timer. As you gain strength, you can gradually increase the number of repetitions. 🙂
Crucial tip: Keep your entire back pressed against the beach towel. Arching your back could reduce the exercise’s effectiveness and cause injury. If you arch your back, your back muscles are doing most of the work, which could potentially lead to injuries and chronic back pain.
How to do this? Just imagine pushing your belly button to your spine! That keeps your abs activated all the time.
Alternating leg raises on your towel
Imagine yourself on a soft XL beach towel, with the warm sun caressing your skin and the rhythmic sound of the ocean nearby… 🙂
It’s actually a perfect setting to perform the alternating straight-leg raise exercise, which will strengthen your core while you enjoy the beach ambiance!
How to do the alternating straight-leg raise
- Lie on your back on the beach towel, allowing the sand to cushion you. Gently draw your ribs towards your hips, engaging your abs and core muscles.
- With your feet together, slowly lift your legs off the towel until they form a 90-degree angle with your hips. This is your starting position.
- Take a deep breath in while you feel the lovely ocean breeze. As you exhale, keep your legs extended and slowly lower your right leg until it almost touches the beach towel. Make sure your spine remains horizontal, flat and neutral, supported by the sand beneath you.
- Inhale as you raise your right leg, returning to the starting position.
- Exhale, and with your legs still extended, slowly lower your left leg until it nearly touches the towel. Remember to keep your spine neutral.
- Breathe in and raise your left leg back to the starting position.
- You can continue alternating between your right and left leg for the desired number of repetitions while you enjoy the beach and the sea.
Remember to focus on your form and breathing while performing these exercises, and feel free to modify them to make them more challenging or easier.
You can also try incorporating some yoga poses or bodyweight exercises into your routine.
Is it weird to work out on the beach? Secretly practicing in public is possible too!
Yes, you can build your buttocks in the sea without anyone noticing.
It’s time for fun. At the beginning of July, you’ve sunk your first flip-flop into the sand of the beach.
You’re bound to spend your days tap dancing and continuing to do a bit of sports to maintain your physique.
Except that during your summer weeks, you’d like to avoid the CrossFit effect on the beach, lifting dumbbells while on the pedal boat, and push-ups every time you get out of the water.
Read some tips for subtle and discreet muscle building, even in public:
On the towel ????
The challenge here is to work on your balance and obliques.
First, lay on your side on the edge of the towel. Then, slightly lift your feet off the ground and your hand off the top, or place it along your body.
Here is another exercise you can do: Lying on your stomach, with your legs stretched out, raise them ten to fifteen times to build up your lumbar muscles and shape your buttocks.
To continue the gluteal momentum, stay flat on your stomach and take turns lifting your left leg and then your right leg off the ground. Perform the exercise 5 times 20 seconds per buttock, every day.
Walking against the tide won’t raise any eyebrows
Walking against the current builds calves, thighs, glutes, and abs. Start a walking session in the water, against the current, with water up to your belly button.
The resistance of the seawater allows you to work your body with:
To work these effectively, have water at least up to your hips.
We also have an anti-cellulite tip! If the ocean is at your disposal, go for the waves and ride them. This is done in surfing, and it slims the legs effectively. ????
Do the exercise for 20 minutes a day, all at once or twice for 10 minutes.
Openings, swings, and leg rotation
Standing with water up to your hips, swing your left leg out in front of you, forward and then backward, and move to the next 25 times.
Still standing in the water, do 20 leg openings on one side, then the other. Finally, do 20 rotations, small circles with each leg.
Ripples in the water
Take a board and walk away from the beach.
Say you’re going to the buoy; it always has an effect.
Lay down with the board in your hands in front of you like you’re trying to do leg beats. Make ripples or waves with your body for 3 to 4 minutes.
This works the abdominal muscles very effectively and can help you to build a wonderful six-pack.
On the sand
Sit and lean back with your forearms on the sand. Pull in your belly button and barely lift your feet off the ground, then put them back down. The goal is not to push the belly towards the sky.
Do the exercise for 20 to 45 seconds, and repeat it 4 times each day.
The biggest benefit? You focus on the deep muscles of your abs while watching your kids build the second tower of their sandcastle. ????
Another discreet way to wake up the abs is the counter-strength exercise. For this, lay on your back and bring your knees towards your chest.
Put your hands on your shins, push your knees back with your hands, and then push your hands back with your knees.
Is it weird to work out on the beach? Conclusion
There’s no need to look or feel silly when doing a workout on the beach.
What’s more, while doing these simple and easy exercises, odds are that nobody will even notice you’re doing them!
Working out on the beach is not weird at all! In fact, it can be a refreshing change of scenery for you if you’re used to working out in traditional (boring) gym settings.
The beach (who doesn’t love the beach?!) offers a unique workout experience…
The sand provides a challenging and unstable surface for exercises, while the sound of the waves and the fresh sea breeze add a lovely element of complete relaxation and mental focus. ????
Beyond the physical benefits, working out on the beach can also offer a welcome mental break from the daily grind.
The beach provides a valuable space to disconnect from social media and technology and to really reconnect with our wonderful nature.
It can also offer an opportunity for social connection, with many beach workouts being offered as cool group classes.
If you find yourself on a beach vacation, you shouldn’t hesitate to incorporate some exciting beach workouts into your daily routine!
Tip: If you don’t have access to a beach, you could try to take your workout outside to a local park or even your own backyard. With some creativity and positive self-talk, any outdoor space can become your own personal gym.
In the end, it’s crucial that you find a workout routine and some physical activity that works for you and brings you fun, joy and fulfillment.