4 Exercises To Help You Get Your Body Ready for Beach Season

With 78% of Americans planning a summer vacation this year, beaches are likely to be busier than ever. Beyond their scenic appeal, beach trips may offer several health benefits. Time outdoors can boost vitamin D production and support mental well-being, while walking or jogging on sand provides a challenging, low-impact workout that can improve cardiovascular fitness (source). If you want to feel completely confident shedding your shirt before diving into the surf, you can easily sculpt a beach-ready body right at home without any fancy equipment.

Bodyweight exercises offer a highly versatile, zero-cost way to build functional strength, improve mobility, and master total-body control without equipment. We love bodyweight exercises at our South Tampa studio because clients of all ages can benefit regardless of their fitness goals. Bodyweight training is a common aspect of the customized training programs the trainers at Tampa Strength design for their South Tampa clients. The following videos highlight four specific exercises you’d perform at Tampa Strength if you were interested in getting your body beach-ready.

Mini band floor plank clock

Place a mini resistance band on your wrists and setup in the push-up position. Reach your right arm to the 2, 3, and 4 o’clock positions. Then, reach your left arm to the 10, 9, and 8 o’clock positions. Maintain a plank position and keep your arms fully extended during the entire movement. Perform 5 repetitions on each arm.

This movement enhances shoulder mobility, core stability, and glute strength.

Lateral bear crawl

Set up in the quad ped (hands & knees) position and lift your knees 1 inch off the ground. Moving opposite hand and foot, crawl to the left approximately 10 ft, then crawl back to the right, returning to the starting position. Rest for approximately 1 minute before you repeat the circuit.

This movement enhances core strength and wrist stability.

Hamstring March

Set up in the supine (on your back) position on the ground and push your heels into the ground to elevate your butt & lower back. Keeping your butt & lower back off the ground, march your knees, one at a time, towards your belly. Repeat for the desired number of reps.

This movement improves hamstring & glute strength and hip mobility

Alternating Med Ball Push-up

Set up in the push-up position with your left hand on top of a med ball and your right hand on the floor. Perform a push-up, then move your upper body laterally, placing your right hand on top of the med ball, and your left hand on the floor. Repeat the movement for the desired number of reps. Make sure your pelvis stays level to the floor throughout the movement.

This movement enhances upper-body strength and core stability.

 

 

Give these movements a try if you’re interested in getting your body beach-ready. Check out our YouTube channel if you’re looking for more exercises.

If you’re ready to experience how Tampa Strength’s customized workout programs can benefit you, stop by our South Tampa personal training studio. Call 813-731-2901 to schedule your complimentary movement assessment and workout.