Beach Workout Tips: Get In Shape at a Caribbean Spa Resort
Whether you're planning a Caribbean vacation or just spending the summer around town, beach season is just around the corner. This means it's time to uncover. And for many of us, the thought of uncovering ourselves at the beach makes us want to get in shape!
It's also never too late to start getting active. In fact, there are some good workouts you can do right on the beach in front of The Palms Resort.
Here are some tips, plus a short introduction to our gym.
Simple Beach Workouts to Get in Shape
Here are seven exercises you can do right on the beach. All you need is an exercise mat, some sunscreen.
Tips for Getting Started
- If you’re new to sand workouts, start out on wet sand. Wet sand is firmer and provides a more stable base of support.
- Exercise on level sand. Running and jumping on a slope puts you in an awkward position that could cause injury.
- It’s crucial to stay hydrated before, during and after outdoor workouts. So. be sure to drink before you exercise, and then every 10-20 minutes during exercise or more depending on sweat loss.
1. Spiderman Crawl
Begin at one end in plank position and lower your body toward the sand. Simultaneously reach forward and laterally with your left hand as you draw your right knee toward your right hand.
Keep your hips low and your abdominals braced.[embed]https://youtu.be/_K7rv_vFOWM[/embed]Repeat with the opposite hand/knee and continue alternating to cover the marked-off distance and back.
2. Push-up Shoulder-ups
Begin in an upright plank, with your hands wider than shoulder-width distance apart. Lower into a push-up and return to plank position.[embed]https://youtu.be/jfNE9_dJN7w[/embed]Next, raise your hips and lower your chin to keep your gaze at your feet. Lower the crown of your head toward the sand, all while keeping your legs and torso ridged. Push back up through your shoulders until your arms are almost completely straight.
3. Ice Skaters
Begin with your knees bent and your torso upright. With your right foot, take the first step at a 45-degree angle forward; try not to let the back leg touch the sand.
Keep weight in the hip, position the knee behind the toe and push off onto your other foot at a 45-degree angle.[embed]https://youtu.be/O_DzJ2_9bjM[/embed]Your left arm follows forward with the right leg to propel the body forward. The right arm will do the same with the left leg as the weight shifts off the right hip.
“Skate” 20 steps forward and return back to the starting point before moving on to the next exercise.
4. Cross-under Planks
Begin in an upright plank position with your hands under your shoulders, your legs straight and your core braced.[embed]https://youtu.be/kS11zGL-VH4[/embed]Bring your right leg under your body toward your left hand by twisting the core, again keeping your leg straight and foot flexed.
5. Frog Jumps
Begin in a low-squat position. Draw both arms backward and explode forward by swinging your arms and jumping forward. Land softly to catch your balance and repeat.[embed]https://youtu.be/C54LoE13DUo[/embed]Continue to frog jump from one end of your marked distance to the other and back before moving on to the next exercise.
6. Bicycle Crunch
Balance just above your tailbone and flex your torso, knees and arms into 90-degree angles. Straighten your right leg while reaching your right arm forward to mimic a running gait.[embed]https://youtu.be/9FGilxCbdz8[/embed]Use your core to keep your torso upright as you balance and draw in each leg.
Try to complete 30 reps!
7. Crab Walk
Begin seated facing the starting point. Keep both knees bent and place your hands on the sand under your shoulders. Lift your hips off the ground as high as possible.[embed]https://youtu.be/I-3r4cl4ahA[/embed]Flexing at the ankle, begin pulling through your hamstrings and pushing with your upper body. Take small, quick steps to avoid injury to your wrists.
Working out on the beach can leave you sandy, sweaty and, quite possibly, with a sunburn. But we have just the treatment for you.
The Spa at The Palms Turks and Caicos's Sun Rejuvenation Wrap is aimed at healing sun-exposed skin and helps to restore moisture and balance to the skin's layers. The treatment begins with a light dry brushing which is followed by an application of mint, cucumber, yogurt, honey and lemon.
To allow the deeply soothing qualities of these ingredients to penetrate the skin, your body is wrapped in a blanket while your therapist provides a calming massage to your face and scalp. You will leave The Spa with supple and moisturized skin.
You can book your spa experience online anytime you like!
The Palms Resort is also home to a world-class indoor gym.
The Fitness Centre at The Palms, located in the Spa building, offers Cybex and Technogym equipment, complete with audio and visual screens as well as free weights. Personal training, private and group classes for Pilates and Yoga are available.