Active on the coast
Fitness on the beach is hot. Look around you, everywhere in the world you will see people walking, running or playing ball on the beach. The secret to training on the beach is that you can use it all. Use your imagination.
From the sand, to the water and even your towel you can use for fitness on the beach. The heat makes you more flexible than usual. This makes it extra pleasant to train in the sun. And best of all, you’ll get in shape too!
Before you start
Protect yourself before you start exercising. Do that in the following ways:
Lubricate abundantly
On the beach you are exposed to direct sunlight and the reflection of the water. This increases the risk of burns. Therefore, apply plenty of sunscreen before you start fitness on the beach. Use a waterproof version, because you can quickly lose the protective layer due to sweating.
Water, water and more water
To withstand the heat, it is important to drink water before, during and after exercise. Start half an hour before the start and repeat every 20 to 30 minutes.
Warm up
Even though you may already be warm, your muscles still need a warm-up. It helps your performance during training and prevents injuries. Walking, swimming and stretching before you start are great ways.
To work
Sand
The sand is the first start to improve your fitness. Running or walking on sand is much tougher, making it more challenging. How about building a sand castle with your children and carrying the buckets of sand? This is a fantastic workout for your arms!
Sea
The water is the most obvious option for beachside fitness. Fanatical, swimming with a stronger or faster stroke is a great training. Of course you can also go surfing. This is a real challenge for your muscles. Or go into the sea with webbed feet to train your leg muscles.
bath towel
Of course you can use your bath towel to laze on. But your bath towel is a great tool for fitness on the beach. So while you’re lying down, why not do something about your abs right away?
Abdominal Exercises
1. Curl up. This is an effective exercise that keeps the lower back on the floor. Lie on your back with knees bent. Place both hands behind the head. Exhale, pull the abs in, lift your shoulder blades off the floor. Inhale and slowly return without putting your head down.
2. Side crunch. Start in the basic position. Let both knees move slowly to one side, don’t turn the hips too far. Exhale, pull the abs in, lift both shoulder blades off the floor and slowly come back.
3. Reverse curl. Now lift your feet off the floor and pull your knees up above your hips. Tighten your abdomen and buttocks and lift the pelvis slightly off the floor as you exhale. Gently back and inhale again.
Repeat the exercises eight to 12 times and rest between exercises and then do the entire series two more times. Perform all exercises slowly and in a controlled manner.
Stretching shoulders and arms
You can also use your bath towel to stretch your shoulders and arms.
1. Grab your bath towel with two hands in front of you at shoulder width and chest height. Now lift the bath towel up above your head. Pull it back slightly until you feel a stretch.
2. Now let go with one hand and grab the towel from below on your back. Now pull up gently until you feel a stretch.
3. Then pull the towel up with the other arm until you feel a stretch.
4. Stretch for 15 to 30 seconds and repeat the exercises 3 times for optimal results. Always perform all stretching movements in a calm and controlled manner.