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10 From GEM: Beach Body Basics: 10 Ways To Get Slim On The Sand

Creative Commons/Tanya Puntti (SLR Photography Guide)

Creative Commons/Tanya Puntti (SLR Photography Guide)

10 From GEM:
Beach Body Basics: 10 Ways To Get Slim On The Sand

Ever go on vacation and wonder how you are going to go “off the diet” but keep the pounds off? Getting a chance to workout when you are on vacation can be hard work in itself especially if you feel you are missing out on the views and communing with nature by running on a treadmill.  So get out of the building and onto the beach; and, yes, there’s more to exercising outside than that long run in the sand.  If you want to exercise in a place where it doesn’t feel like exercise, then the beach is the place to be.  Read on for 10 equipment-free exercises you can do with a great sea-side view.

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1. SQUATS

Creative Commons/O2 MAX

Creative Commons/O2 MAX

Squats are a great power move. This full body exercise strengthens the glutes, quads, and hamstrings. To do this exercise, stand with your feet shoulder-width apart and put your hands on your hips, straight out in front of you, or bent at the elbow. Lower your buttocks toward the ground, keeping knees behind toes, until thighs are almost parallel to ground. Release to start and repeat.

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2. PUSH UPS

Creative Commons/mikebaird

Creative Commons/mikebaird

Push ups are the ultimate body weight exercise. Start by lying face down on the sand. Place your hands shoulder width apart. Get into the starting position by pushing up until your arms are straight. Keep your back and legs straight. Moving in an even motion, lower your body until your chest touches the sand, and then return to the starting position. Need to make it harder? Elevate your feet by placing your toes on a surface such as a bench or a step. To make it easier, push up from a wall or the edge of a picnic table.

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3. WATER RUNNING

Creative Commons/Public Domain Photos

Creative Commons/Public Domain Photos

Water running can burn up to 30% more calories than running on land. Also, it offers all the same benefits as land running, but without the impact on bones and joints. Anyone can do it and you can make it as hard or as easy as you want.

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4. SAND RUNNING

Creative Commons/mikebaird

Creative Commons/mikebaird

If you usually run on concrete or asphalt, it’s time to switch things up. Running in soft sand expends 1.5 times the energy as running on the road does. Talk about getting more bang for your buck! Sand running also reduces the impact on your  ankles, knees, and hips. Turn up the intensity and torch calories with intervals. Alternate running on soft sand at a slower pace with running on hard sand at a faster pace.

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5. DUNE SPRINTS

Creative Commons/Rolo0321

Creative Commons/Rolo0321

Your nearest beach probably has sand dunes, hills, or stairs you can run to add a challenge and variety to your workout. Combine it with sand running and you’ve got a workout that is  more than enough to qualify as tough.

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6. PLANKS

Creative Commons/jbyogafit

Creative Commons/jbyogafit

Planking is excellent to strengthen your core and gain stability. Start out by lying on your stomach on the sand. Depending on what you’re able to do, lift your body up on your hands or your elbows. Your back should have a natural curve. Hold this position for 30 seconds. Rest and try it again for as many reps as you can handle.

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7. LUNGES 

Creative Commons/lukewatson90

Creative Commons/lukewatson90

Get into the lunge position by placing your right leg forward and your left leg back. Lower your body toward the ground until your right thigh is almost parallel to ground.When you bend into the lunge position, your legs should be at 90-degree angles. Repeat with your left leg forward and continue repeating. If you want to do something a little more intense, try jumping to switch your legs in mid-air.

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8. JUMPING JACKS 

Creative Commons/Kate AbWorkOut

Creative Commons/Kate AbWorkOut

Yes, the jumping jacks you knew and loved (or hated) from grade school pack an effective punch. They kill several birds with one stone. They have aerobic benefits, strengthen large muscle groups, provide relaxation, and can be incorporated into any interval training session. It’s the ultimate in multitasking.

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 9. DANCE

Creative Commons/coach Ed.B

Creative Commons/coach Ed.B

If you love dancing and you love the beach, why not put the two together? Beach dancing is fun and it’s a unique way to experience music, movement, and nature all at once. Dance by yourself or dance with a group of friends. This is another way to get healthy, connect with natures, and create a sense of community.

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 10. SWIM 

Creative Commons/jonathan charles photo

Creative Commons/jonathan charles photo

This is the most obvious beach exercise, right? Freestyle swimming in the ocean or lake is a great full body workout. You get your heart pumping and every muscle you want to tone and strengthen is getting a workout.

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So there you have it–10 exercises that are fun to do. What exercises would you perform at the beach?

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picmonkey alexis

Alexis Trass Walker lives in Gary, Indiana, with her husband and four children. She is a stay at home mom and writer who loves all things chocolate. Read more about Alexis on her blog lilliebelle.org, email her at alexistrasswalker@gmail.com, or follow her on Twitter @LillieBelle5.

 

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