While on holiday, we tend to lower our standards and become flexible. We do not stick to our diets, we skip workouts, and it is common for us to return to our schedule and habits with remorse. For your psychological comfort when vacationing, work out enough to feel that you are not getting out of shape and you remain in control. How? Here’s a hint: for instance, you can exercise on the beach!
Sometimes it is difficult to get yourself up, for example to run, but short sets of abdominal exercises performed on the beach during your holidays will definitely work for you and help you keep fit. Especially if you take a brisk walk every day or set out for a run along the sea or ocean shore.
Planks – when a minute takes forever
This type of exercise works the core muscles, or muscles of the trunk which are responsible for correct posture and spinal alignment. This very important group of muscles is often overlooked when working out because we tend to care more about visible muscles, or what we call muscle definition. Usually, people are not aware when core muscles are engaged. Besides, planks have a positive effect on shoulder muscles, the latissimus dorsi, intercostal muscles and abdominal muscles.
Examples of plank variations
- Classic plank: this exercise works the abdominal muscles, thighs, buttocks and arms. Do a few short sets in prone positions (with only your forearms, fingers and metatarsals touching the ground). You can read a book or browse a newspaper during this time. This exercise is great for strengthening your inner corset.
- Lying in the prone position, support yourself on your elbows, you can rest your forehead on your hands if this is more comfortable for you. Bend your knee, so that your heel touches your buttock, and alternate sides. When performing the exercise, one leg always stays on the ground while the other leg is bent. This exercise works the biceps femoris muscle (the back of the thighs).
- Lying in the prone position, put your head on your hands, bend your legs to form a 90 degree angle under the knees, lift both legs up slowly, so that your thighs pull away from the ground. Perform 3 sets of 20-30 lifts. This exercise focuses on your thigh muscles, gluteus muscles and to a lesser extent on the lower back and abdominal muscles.
- Instead of bending your knees, you can do it with your legs straight.
- Inverted plank: lying flat on your back, support yourself on your elbows and raise your body so that only your heels and forearms touch the ground. Sounds easy to you? Do 3 sets, one minute each. This is a typical isometric exercise.
If a set of planks is not your favourite activity, do the workout while lying on your back. You will not put too much effort in it, but it will pay off and help you stay in shape despite being on a beach vacation.
Exercises for those who like to lie down
- Lying flat on your back, lift your legs until they form a 90 degree angle between your thighs and abdomen. Bend and extend your legs alternately, with toes pointing towards you. This exercise will not require a lot of strength from you, but after several repetitions you will feel how your thighs and calves are working. When your feet are flexed, you are additionally stretching muscles of the posterior leg. This way you can get rid of contractures. Do a few sets of 20-30 repetitions.
- In a supine position, extend your legs and raise them to an upright position, placing your hands close to your buttocks. Spread your legs apart, then return to the starting position. Pace matters in this exercise; the slower the better. This is a great workout for thigh adductors, the muscles on the inside of your thighs.
- Lie flat on your back and bend your knees. Put your feet on the ground hip-width apart, place your hands on your stomach. Lift your hips and back so that only your shoulders and feet are touching the ground. This is also an isometric exercise, meaning you are again using the muscle’s own strength. This is a superb activity for strengthening the gluteal muscles and the back of your thighs. You can easily do it on the beach.
- Another variant of the above exercise. Instead of keeping your body steady and tight, bring your knees together and spread them apart. This is a great exercise for the inner thighs. Do 3 sets, 30 seconds each, until you can reach 45 seconds.
- Another variant of exercise No. 3: straighten one leg, place your hands along your body or under your buttocks. Lower the straight leg without touching the ground, return to the starting (initial) position. Do the same number of repetitions with your right and left leg. Go ahead and do more than one set. Concentrate so that you do not bring your hips down as you lower your leg.
If you are not a fan of exercising alone and you are worried about other beachgoers staring at you, you can always turn your beach workout into a fun or competitive activity. It does not matter if you are vacationing with your kids, your partner, or with friends – you can do these exercises with anyone (who is at least five;)). You won’t even feel like you are working out on your beach holiday! Exercising with a partner boosts your motivation and is even funnier when something goes wrong.
Partner workouts that do not feel like exercise
- Start on all fours, facing your partner. The goal is to high five each other alternately with your left and right hand. You can modify this exercise and instead of high fives, ‘step’ on your opponent’s hand with your hand. Play to five points, and do more sets if you feel like it. This exercise works the abdominal muscles and arms.
- Cockfighting. You may remember this game from your childhood, and if not, take a look at the list of outdoor games we miss. You need to squat down in front of your partner and put your hands and his/her hands together. The competition begins with two or three jumps in place (still squatting) to find your centre of gravity. To win, you need to push your opponent out of position. In this exercise, the sand will protect you from possible injury. The exercise strongly engages your leg muscles, especially the quadriceps.
- Back to back squats. Stand back to back with your partner. Move your feet about 20-25 centimetres away from your partner’s feet, stand hip-width apart, and lock your elbows together with your partner. At a signal, do a squat and stand up. The exercise is harder than it sounds: while going down is fairly easy, standing up is tough. It is very important to cooperate and balance your strength. Aside from the muscles engaged in squatting, you will also work the muscles of your trunk, i.e., the core muscles responsible for your posture and alignment (as a reminder).
- Lie flat on your back, aiming your feet at your partner. Lift up your legs and bend them at a 90 degree angle (and have the other person do the same). Place your hands along your torso. This exercise involves bending and straightening your legs while pushing against your partner’s resistance. At the same time, you are resisting and straining yourself to push your opponent away. This is another exercise designed to engage the quadriceps muscles.
- When lying on your back, aim your feet at your partner, keeping them side by side. Lift your legs up while keeping them straight (and have the other person do the same) and make circles around the other person’s feet. Surprisingly, this is a very challenging exercise that engages the lower abdominal muscles.
The goal of the activities as a whole is to maintain your fitness level. If you improve thanks to the workouts, good for you. Remember, a beach vacation does not need to be all about lying down. Take a short walk along the seashore, do some muscle strengthening exercises and you will be happy with your body all over again every day.