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Whether you’re a gym bunny, a running mama, a couch potato or a yoga buff, this beach workout is for every body.

Summer days are made for outdoor workouts – greet the sunrise with a quick beach session, hit the sand after work to shake out the day, or head to your local beach for a sweaty heart-starter with the family before a salty dip.

You don’t need any equipment or experience for this workout. It’s made for every body – from mums to dads to kids, even grandparents can get in on the action with this full body, no equipment workout.

We’re focusing on core strength. So you’ll walk more easily, run more efficiently, lift more, stand correctly, alleviate back pain – the benefits of a strong core are so much more than six-pack abs. 

Let’s hit the beach!

No equipment beach workout

How to: Complete every exercise for 12 reps, 3 sets total. Take a 60 second rest between sets.

Bicycle crunch

Lay flat on your back, face to the sky. Ensure your lower back is in contact with the ground or your towel – don’t arch. Bend your knees and raise them to table-top position, place your hands at your ears and raise your shoulders off the ground. Then twist – rotate your left elbow to your right knee, while you extend the other leg. Then swap – that’s one rep.  Make each rep a smooth, distinct movement – don’t yank on your neck or swing your legs around.

Alternating leg lowers

Continue lying down, but extend your legs to the sky, toes pointed. With your tummy braced and belly button pulled down to your spine, lower one leg at a time towards the ground. Tuck your hands under your tailbone if you experience any lower back pain. Add a slight knee bend if your core strength is not up to the task just yet. (P.S. 12 reps means 12 for each leg – 24 leg lowers in total for each set!)

Toes to sky

We’re still laying on your towel or mat, and your core is getting stronger. Extend your legs to the sky, pull your belly button in tight to your spine and your pelvic floor up. Lift your hips off the ground to make a teeny tiny crunch at the top, targeting your lower abs. Don’t throw yourself into a shoulder stand. Mini moves and mind muscle connection count.

Weighted alternating leg lowers

Let’s take those leg lowers up a notch and target both the upper and lower abs in one hit. Grab a drink bottle, a beach footy or whatever you’ve got on hand and holding it firmly, extend your arms straight up above your face. Extend your legs, pointing toes to the sky and then alternate your leg lowers while keeping your arms extended overhead. To make it harder, angle your arms back behind your head. The greater the angle, the more intense the contraction. 

Eccentric squat

Yes, a squat is a great core exercise. Your core is so much more than just your abs – it includes your obliques, mid and lower back, glutes, hips, diaphragm and pelvic floor.

A well executed squat works more than your legs – you’ll feel it through your back, belly, even into your calves and feet. To perfect the eccentric squat, start by standing tall with weight evenly distributed through your feet, positioned hip width apart. Keep your tummy tight and braced through the whole movement, then lower slowly (for a count of three), before rising back to standing. Drive through your heels as you push up out of the squat for greater glute engagement.

Watch video demonstrations of this workout here.

Courtney Robinson

Courtney Robinson  

Courtney Robinson is a Gold Coast mum, passionate foodie, whole foods recipe creator and personal trainer certified in holistic digestive health and nutrition. Follow @athletist_ or visit athletist.com.au for recipes, workout tips and training hacks.