Fitness Games and Exercises for the Beach

For most people, the ideal beach vacation mainly consists of napping in the sun, reading trashy novels and working on a killer tan, with the occasional dip in the sea or sunset stroll. That’s all well and good for a weekend beach holiday, but if you keep up that lazy attitude for a week or more your overall fitness will begin to suffer. Here are some easy and fun ways to get some exercise and stay fit while on a beach vacation.


Playing games like beach volleyball, Frisbee, and beach football have always been a part of more active beach holidays. They also provide a fun way to get active while at the beach. Because you’re playing a game rather than completing an exercise circuit, working out won’t actually feel like work! One relatively new addition to the beach sports scene is beach tennis. This sport is kind of like a combination of tennis and volleyball, because while it is played with a ball and a small paddle-like racquet, it uses a volleyball-height net and the ball is not allowed to touch the ground. Virtually any of these beach sports provide great exercise, because your body has to work harder to run and jump in soft sand.

One disadvantage of using games to get your beach exercise in is that most games require equipment and a partner. One beach sport you can practice on your own is beach football. Just dribble the ball up and down the packed sand at the water’s edge to add some extra fun to your morning jog.


sand sprint

When it comes to exercising on the beach, you can basically do any sort of exercise that doesn’t require special equipment, like sit-ups, push-ups, squats, lunges, etc. However, there are a few types of exercises that are especially suited to sandy beaches:

Shuttle Run

Draw three parallel lines in the sand, and stand over the middle one with your knees bent slightly. Now run or shuffle back and forth between the lines, touching the right line with your right hand and the left line with your left hand, returning to the center after every rep. You can vary the distance between the lines depending on how much sprinting you want to do.


Skip along in the sand, keeping your knees up and jumping as high as you can on each skip. This is great for balance and for a leg workout.

Sand Sprints

Sprint up the beach in an inland direction. This works best on beaches with a significant slope, because fighting the incline and the shifting sand will really give you a run for your money.

You will want to do these exercises barefoot on the soft, dry sand, because it is better for your ankles than the wet stuff, and also because its lack of stability boosts the difficulty and calorie-burning power of your workout.

Remember, before doing any type of athletic activity on the beach, you need to make sure your muscles are warm and your body is fully hydrated.

Health and Wellness Resolutions Worth Keeping

health resolutions

There are a number of New Year’s resolutions to make that can help you improve your health and wellness. Many people have a goal for 2020 to either lose weight, get into better shape or just become healthier over all. There were many different fitness fads that popped up throughout 2019, some good and some bad. The focus of 2020 for many should be to get back to basics when it comes to your physical health and wellness. There are a few new years resolutions you can make in order to improve your health without making drastic changes to your current lifestyle. The following are health and wellness resolutions that are worth keeping in 2020.

Stop Sipping The Soda

Overwhelming evidence has come out over the past year about how terrible soda is for our health. In 2020, make a resolution to stop drinking the high calorie drink and reach for a healthier choice. Soda is a carbonated sugary drink that is totally devoid of nutrients, and full of empty calories. To avoid excess sugar and calories, drop the six pack of soda and drink water instead. If you want more flavor, add fresh fruit or a zero calorie packet of flavoring to your water. Switching out a soda a day for water can instantly improve your health.

Cook More Often

Eating out at restaurants and fast food chains isn’t just expensive, it can seriously harm your health. You could make the exact same dish you had at a restaurant with about half the calories, just by cooking at home. Make a new years resolution to get reacquainted with your kitchen and your health will surely benefit. Add more fresh produce to your grocery list as a great way to look and feel better. Instead of packaged, processed foods, load up on fresh, healthy fruits, vegetables and low fat meat. Focusing on whole nutrition rather than convenience is definitely a new years resolution worth keeping.

Walk Anywhere You Can

You don’t need a personal trainer or gym membership to get into shape in the new year. There are little things you can do every day to burn calories and improve your fitness. A new years resolution worth keeping is to try walking more. Parking farther away at the store or taking the stairs can help, but walking at a brisk pace for just 40 minutes a day can make a world of difference in your health. Make a fitness resolution this new year to take your dog for longer walks, walk to work or to meet friends instead of driving or implement a post-dinner family walk at least three nights a week.

Pay No Attention To The Scale

Numbers don’t really matter when it comes to health and well-being. How you feel and your energy levels is the only gauge you need to pay attention to. If your only concern is getting the number on the scale to budge, you will have a short term goal in mind and won’t be focused on long-term health and fitness. Instead of basing your new years resolutions on being a certain size or weighing a certain number, just make a promise to yourself to make healthy choices and to do something active every day.

Explore The Outdoors

Another easy way to ensure you get moving every day to stay healthy is to make a resolution to get some fresh air. It might be cold where you live, but that’s no excuse to stay indoors all day. Take up an outdoor activity like cross country skiing, snowboarding or take your workout outdoors. In a warmer climate you might enjoy hiking, golfing, gardening, or riding a bike. Fresh air is great for your mental health as well as your physical health, no matter the season.

5 Ideal Ab Exercises For Women

ab exercises for women
Most females are drawn to hot, well-toned abs mainly because that signifies beneficial well-being inside a individual. The truth is, sexy abs are one of the major variables that attract curious adult males. Which is why ab workouts for women have become so stylish nowadays, see at for the latest results.

It isn’t only the adult men who are in a position to gain company brilliant hunting ab muscle tissues. You could potentially also have a very brilliant physique with the help of such ideal ab workouts for women.

Abdominal physical exercises with regard to girls will help you to to lose individuals tough layers of excess unwanted fat that is not going to get from your waistline. Not merely can it be a pleasing edge, shedding belly body fat is considered for being among the additional significant aspects for ladies of all ages to remain in good form.

Abdominal workouts regarding females that focus on the belly like exercising ball crunches, dangling leg raises as well as bicycling can assist to establish and firm up the muscle mass teams within the abdomen. Below are five finest ab workouts for ladies.

1. The Fall Crunch

The decline crunch performs out the entire washboard abs core. You will call for to generate use of a very good operate out bench that declines. It really is an outstanding bodily work out to create the stomach location.

Decline crunches are considerably far more demanding in contrast on the traditional versions the place the crunch is carried out on the flat working surface area.

2. Cycle Crunches

It is really completed by merging changing elbows and knees, making a leg motion comparable to pedaling a bicycle. The bicycle crunch is certainly quite possibly the most helpful in focusing within the 6 pack abs along with the obliques.

Confirmed and proven by scientific research, it is the best belly work out.

3. Exercise Ball Abdominal Crunch

The training ball is usually a terrific product to reinforce the stomach muscular tissues and sticks out as the third most beneficial shift for focusing around the abs.

The factor that makes this a bit more advantageous than crunches on the ground is the fact that the legs are generally engaged in floor crunches. When on the ball, the ab muscles do substantially far more exercising.

4. Dangling Leg Elevate

The Dangling knee raise can be a bodily workout geared in direction of conditioning the reduce abdominal location muscle mass teams. A flat bar is used. Your decrease ab muscle mass tend to be enhanced along with strengthened by an individual’s thighs and back again, thereby electricity within this spot of one’s core may possibly cause significantly enhanced strength inside your core as being a full.

5. Sprints

Most sprinters have six packs, and it really is no coincidence. Sprinting can burn calories faster than every single other workout. Which include sprints in the fitness routine can certainly aid you to get sexy abs just because sprinting has a genuinely substantial intensity stage that uses up up heaps of calories.

So there you have the five greatest abdominal workouts for women. Certainly not so hard to consider and do, not to mention the minimum expense required.

The key is usually to hold up a regular abs workout routine, and ensure that your brain aimed for the final end result that you are hoping to realize. Also, you’ll want to consider other ab workout routines every now and then.