Not a fan of the crowded gyms? Swap the treadmill for the tide and some vitamin D. The beach is the ultimate workout playground, and your swimsuit is your gym ootd. Who says a beach day can't double as a gym?
Whether you're a sunbather or a surfer, we'll share our favorite swimsuit workouts designed for all levels. So, grab your favorite swimsuit (courtesy of yours truly, of course), pack a beach towel (because hello, post-workout sun bath,) and get ready to get stronger (with some spf) under the warm sun.
Beginner:
Just starting your fitness journey? Don't worry, the beach welcomes you with open arms (and waves). Here's a gentle routine to get your feet wet (literally):
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Sandy Stroll: Ease into your workout with a 30-minute walk along the shoreline. The soft sand adds a touch of resistance, making your walk more effective than a flat sidewalk. Breathe in the fresh ocean air and feel the rhythmic crash of the waves – it's pure serenity to aid your mental health with a side of physical exercise. Feel confident on your stroll with the full coverage off the shoulder Bella Top and modest Bella Swim Skirt.
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Seashell Squats: Who needs weights when you have mother nature? Collect a handful of seashells or stones and hold them at chest level and perform bodyweight squats. The seashells add a bit of weight, and seashell collecting doubles as your warm-up! Aim for 3 sets of 15 reps. Look good and feel good while wearing squat proof, full coverage swim shorts during this exercise- the Myrtle Set will be your best friend.
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Mermaid Moves: Channel your inner Ariel with some side leg raises. Stand in the shallow water, shoulder-deep. Lift one leg out to the side as high as you comfortably can, keeping your core engaged. Hold for a beat, then lower and repeat with the other leg. Do 3 sets of 10 reps per leg. This targets your inner and outer thighs. The best swimsuit you can wear for this workout is one with thick material, straps, good bust support, and obviously one that screams mermaid. ;) Enter the Catania One Piece.
Intermediate:
Take your workout up a notch with these intermediate exercises:
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Ocean Sprints: The beach is a natural racetrack. Find a flat stretch of sand and spring for 30 seconds along the shore. Rest for a minute and repeat 5 times. Feel the wind in your hair and the sand between your toes – some grounding that will also give you a boost of serotonin. We will take all the happy hormones we can get in the athletic, great bust supportive, cute, and full coverage Pacific One Piece.
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Wave Wars: Take advantage of the power of the ocean with some resistance training. As a wave comes in, stand waist-deep in the water and brace yourself against the current. Hold a deep squat for as long as you can comfortably resist the wave's force. It's the perfect leg and core workout. Rest for 30 seconds between waves and repeat 10 times in the fully supportive and athletic full coverage Fern One Piece for this workout.
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Beach Yoga: Find a secluded quiet spot on the beach and bring your beach towel for a relaxing yet challenging yoga session. The sound of the waves creates a natural zen atmosphere, and the sand adds a proprioceptive challenge to your poses. Focus on balancing postures like tree pose and warrior poses – the sand will make them a bit wobbly, which is a great core strengthener.
Advanced:
Do you thrive on a challenge? The beach has something special for you too:
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High-Intensity Interval Training (HIIT) by the Sea: Get your heart pumping with a beach HIIT workout. Alternate between high-intensity exercises like jumping jacks, burpees, and high knees for 30 seconds, followed by 30 seconds of rest. Perform this circuit for 3 rounds. The sand adds an extra layer of difficulty, making those burpees burn even more. Feel secure, yet unrestricted with these quick movements in the Costa Bikini.
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Surfing, Paddleboarding, Kayaking: These water sports aren't just for fun (although they are definitely fun.) They provide the perfect full-body workout, engaging your core, arms, legs, and back. So grab your board and paddle out for a challenging and exhilarating workout. Make sure you have fuller coverage for sun protection with the Long Sleeve Kokkini Top and High Waisted Mica Bikini Bottoms.
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Beach Bootcamp: Create your own obstacle course on the beach! Think jumping over sandcastles, lunges through shallow water, and sprints up sand dunes. Get creative and challenge yourself with a full-body beach bootcamp that's as fun as it is effective. For this exercise, the Paisley One Piece will be a great option as it provides structure, support and full coverage as you move through the agility training of this workout.
Bonus Tip: Safety, Safety, Safety
Always remember safety is most important. Stay hydrated with plenty of water, apply sunscreen regularly, and be aware of your surroundings. Don't workout alone, especially if you're venturing into deeper waters.
Post Workout:
After your workout, cool down with a refreshing swim in the ocean and a relaxing stretch on the beach. Refuel your body with a healthy snack that includes a quick digesting carb, protein, and some healthy fat. Make sure to drink plenty of water for rehydration in the hot sun. Finally, take a moment to appreciate the beauty of the beach, the strength of your body, and the accomplishment of your seaside sweat.
