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That well-earned holiday need not mean a hole in your fitness programme. Make the most of the location with some not-too-serious seaside exercise, both in and out of the water.


Some studies suggest that doing your workout on soft dry stand can burn up to twice as many calories as in the gym. The slightly unstable surface makes you work harder on balance, even if you don’t notice it at first. As well as a beach run, try these fun exercises on the sand.

Plank crawl: get into a plank position. Keeping the pose, reach forward with one hand while bringing the opposite knee forward to the supporting hand. Switch over and repeat.

Seated run: sit down and balance with your tailbone and legs off the ground. Flex limbs at 90 degrees and mimic running in this position, alternating legs and arms. The sand will give a soft landing if it all goes wrong!


If beach volleyball isn’t your thing, there’s still scope for exercise with a beach ball.  These exercises need variable depth so work well in the sea.  If you are in the Mediterranean there will be no tides to worry about, although it is always wise to check for local hazards. A pair of water shoes may be a wise investment if near rocks, as sea urchins love warm water too.

Take the ball into the sea with you to waist depth. Hold the ball between your knees and squat down, working against the buoyancy of the ball. Repeat until the quads say ‘no more’.

Then move out to shoulder depth. Holding the ball at arms length under the water, twist from the hips from one side to the other. The resistance of the ball in the water will give your arms plenty to do.

Finish with a relaxed swim, and then some gentle stretches as you dry off in the sun. Enjoy those wonderful holiday moments.



the author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.