Summer Is Here: Beach Core Workout - Medshield Movement

Summer Is Here: Beach Core Workout

Heading to the beach this summer? This beach core workout is a great way to sneak in some core strength while on holiday. Plus you can get the whole family to join in!

This beach core workout takes approximately 15 minutes and will keep that core strong through the festive season (also perfect for grass lawns). All you need is a towel and a fairly flat surface area (you may need to even out the sand a bit). Take a 30 second rest between each move.

Flutter Kicks
Lying down on your back, place your hands on the mat, alongside your. To make the move harder, lift your hands and arms off the mat, keeping them horizontal to the floor.

Now lift your legs straight out in front of you to a 45-degree angle. Lift your head, neck and shoulders slightly off the ground (engage your core). Keeping your legs straight with your toes pointed, start lowering one leg. Then the other, alternating. Do this for 30 seconds, then rest 30 seconds. Repeat three times.

Heel Taps
Lying down on your back, place your hands on the mat, alongside your. Bend your knees, pointing them up to the sky and place your feet firmly on the towel, with your ankles as close to your sit bones as comfortable. Lift your head, neck and shoulders slightly off the ground (engage your core) and tap your right hand to your right heel, then your left hand to your left heel. Repeat, alternating, for one minute. Rest for 30 seconds and then repeat three times.

Bridge Dips
Lying down on your back, place your hands on the mat, alongside your. Bend your knees, pointing them up to the sky and place your feet firmly on the towel, with your ankles as close to your sit bones as comfortable (just like above). Now engage your core and quads and lift your hips up, so that your body forms a 45-degree angle from knees to shoulders.

Hold this for 10 seconds at first. Then lower your hips down until your bum just hovers above the towel and then lift back up again. Do this for 30 seconds. Lower back down and rest for 30 seconds before repeating the process again for a total of three times.

Beach Forearms Plank
Roll over so that you are lying down on your stomach. Now clasp your hands and lift your body into a forearm plank and hold for 30 to 45 seconds (depending on your strength level). Distract yourself by counting umbrellas. Lower down and rest for 30 seconds. Repeat three times.

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