Exercising at the beach is invigorating. You can enjoy the wonderful scenery and still challenge all fitness components. Plus it won’t cost you a thing — just a little sweat and calories!
• Sand runs: Running in the sand is a lot more physically challenging than you’d think. As you sink into the sand, your muscles have to contract more forcefully to propel you forwards. Run up and down the sand-banks 10 times, or go for an easy jog down the beach.
• Hamstring curl: Lay on your stomach with your abdominals contracted. Place one foot on the heel of the other. Now slowly bend the leg in toward the buttock while your other leg is resisting the motion on the way in and out. Repeat 13-20 times each leg. You should feel this in the back of your legs , the hamstrings.
• Inner thigh lifts: Lay on your side with your bottom leg straight and your top leg bent in front of the bottom leg. Now slowly lift the bottom leg a few inches off the sand and release. Before you touch the sand, lift again. Do 13-20 reps each leg. This one is good for your inner thighs.