The 5 Best Workout Moves to Take to the Beach

beach workout moves
Photo by Haley Read

With the start of summer comes a hold on gym memberships (who wants to be stuck inside?), as well as an increase in our intake of ice cream and rosé. With these inevitable indulgences, it’s important to take the time to stick your overall health and wellness plan without sacrificing the fun that comes with the sun. Since most city dwellers plan vacations or frequent weekend trips to the beach, what better way to fit in a workout than during your time under the sun on the sand?

The beach can provide challenging conditions to help you push yourself to the next level thanks to the natural resistance of the sand and the heat of the open air. Just be sure to protect your body by finding a flat surface area on the sand (uneven footing can cause injury), and by staying hydrated, while wearing plenty of sunscreen.

With that in mind, hit the shore and stay in shape with the five best workout moves for the beach.  

Curtsy Lunges 

Skip the regular, old lunge for this (polite) variation that works to tone and firm your glutes, as well as the inner and outer thighs.

Start with your feet shoulder-width apart with a slight bend in your knees. Begin to alternate crossing one leg behind the other (like a curtsy), making sure your knees are at a 90° angle as you move from one side to the other. Keep your core tight and the weight in the heel of the foot as your repeat from side to side.

High Knees

This one is a bit more self-explanatory and incorporates a high-intensity component by raising the heart-rate with the quick movements of your legs.

First, be sure you’re on a flat, hard surface of the sand for this exercise. Begin with a jog in place lifting your knees high (while at a 90° angle) so that they are reaching up to the height of your chest. Increase the speed and height as you go and keep your core tight without leaning back or arching the back.

Towel Hops

Put your beach towel to good use and roll it up into a thick, long line (or lay it flat for a more challenging variation). Start by standing parallel to one side of the towel and with your feet together, hop back and forth over the towel quickly so that your feet never plant on the ground. Try to jump as high as possible, clearing the towel each time.

This will also raise your heart rate and will help build endurance as you go.

Dolphin Pushups

Fitting for the beach, this variation of the push-up engages the core and legs while achieving arm strength. Lay down your towel and begin in plank pose, keeping your arms parallel and your elbows shoulder-width apart. Staying on your forearms, lift your hips into a downward dog pose. Then, repeat by moving forward back into a plank position. Keep the core engaged, as well as the legs and arms.

Jackknife Abs

You’ll want to lie on your towel for this one as well. This full-body ab exercise tightens the core while engaging the arms and legs at the same time. Start by lying flat on your back with your arms stretched over your head. First, engage the core by pushing navel down. As you exhale fold your body by lifting your legs and your arms to meet each other above your core. Rely on your abs to do the hard work to avoid straining your neck or back.

Repeat each exercise for three rounds of 12-15 repetitions. Rest for 20 seconds in between each round.

Will you try these workout moves on the beach this summer? Tell us in the comments below.