Want to look better in your Bikini without leaving the Beach to hit the gym? According to a study recently published in the Journal of Strength Conditioning and Resistance, did you know that you burn almost twice as many calories working out on the sand as you would doing the same routine on a firmer surface like the gym floor? Challenge yourself with these Bootylicious Moves!
The Beach Crawl
How to do it: On soft sand, lower into a push up position. Then crawl forward on your hands and feet for 30 to 60 seconds.
Why it works: The slippery sand de-stabilizes your hands and feet, activating your hamstrings and glutes. Try it sideways or backward for an extra challenge.
10-20 Drill
How to do it: Head to the spot where the dry sand hits the wet sand, and on a stretch of the soft sand, take 10 quick running steps, followed by 20 slower running steps. Then jog back to the starting point on the hard, wet portion of the sand right along the water. Repeat two to three times.
Why it works: This drill activates your inner abdominal wall and works your feet, ankles, hamstrings, and glutes to steady each step and keep your body upright on soft sand. Go where the sand is harder to walk on, to challenge yourself even more.
Run, Run, Skip
How to do it: On a stretch of soft, dry sand near the water, take two running steps then one skipping step. Repeat for 30 to 60 seconds, then beach crawl (see above) or jog back to the starting point on the hard, wet sand along the water. Repeat two to four times.
Why it works: Because your feet sink into the sand, it’s harder to leap up off it. And since your legs follow your arms, you’ll naturally exaggerate the movements of your arms to get your feet off the ground on every skip. The result? Your shoulders and arms get a workout while you strengthen the front and back of your legs. Raise your knees even higher or lengthen your strides to make it even harder.
Lunge Walks
How to do them: Step forward with one foot. Keeping your front knee above your ankle, lower to the ground so that your back knee brushes the sand. Then push up through the front foot and drag your back foot through the sand as you step forward into a second lunge. Do 12 to 15 on each side. Why they work: Because the sand isn’t perfectly level, you’ll inevitably land on the inside or outside of your front foot. To keep yourself stable, you’ll activate the muscles in your entire lower body. Plus by focusing on your front foot as you step through the sand you are really activating your glutes. You’ll be surprised how much you feel it.
Want to try some of these HOT Vixen moves for yourself? Grab our Limited Time Intro Week Offer. Get 7 days of Unlimited Classses for only $10!! Head to the home page at www.bondivixen.com to Sign UP!
Life’s a BEACH when you’re a Vixen!
