15 Simple Exercises for a Beach Workout. How to Stay Fit while on Holiday?

So you want to stay fit, but have no time to exercise in the summer? You can work out while lying on the beach. And the good news is that some exercises are so discreet that no one will even notice. Even if they are lying right next to you... And you are done with your workout! .

Milena Traczyńska
[Translate to English:] Ćwiczenia na plaży

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 

  1. 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.
  2. 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).
  3. 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.
  4. Instead of bending your knees, you can do it with your legs straight.
  5. 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.