Find here a choice of basic exercises for legs, glutes, back and abs, which you can perform at the beachside, during jogging or even at home.
Do each exercise with 10 – 15 repetitions in a steady and controlled manner.
back rollup: do the movement in a concentrated manner. Feel each element of your spine moving and getting mobile. Feel each fibre of your back muscles!
back rollup 1
back rollup 1
side twist: keep your hip pointing forward and twist your upper body, in a controlled manner, sidewards, as far as possible. Feel your lower back getting mobilized!
side twist 1
side twist 2
side bend: bend your upper body sidewards without leaning forwards or backwards.
side bend 1
side bend 2
squat: keep your weight on your heels and your back straight. Look forward and support the movement with raising your arms above your head until they are inline with your back.
squat 1
squat 2
lunge: do a big step forward and bend your knees up to 90 °. Keep your back straight and look forward. Support the movement naturally with your arms.
lunge 1
lunge 2
handwalk: stand upright with straight legs and reach with your hands down to the floor. “Walk” with your hands as much forward as you can hold with your full body stability. Then move backwards as close to your feet as possible to additionally train your flexibility in areas of buttocks, hamstrings and lower back.
handwalk 1
handwalk 2
push ups: vary this classical exercise with a leg movement to integrate a stronger core involvement. keep an overall high body stability at all time.
push up 1
push up 2