Fitness on the beach: TOP 5 simple exercises
In the crazy rhythm of life, it's not easy to find time for yourself, your own body, and just relax. But there is plenty of time during the rest!
Today we will offer you some simple exercises, which you can do regularly to achieve excellent results – lose weight, tighten your skin, tone your muscles, and, of course, improve your health.
Exercise for the spine
We stand facing the water, folding our palms in front of our chest. The feet are brought together. Relax your facial muscles and close your eyes. We focus on breathing. We take a deep breath through our nose and enjoy the smell of the sea. We exhale, and mentally give off fatigue. We open our eyes, inhale, and raise our arms above our heads without lifting our shoulders. We stretch our arms up and stretch our neck, relaxing the muscles of the face. We lower our arms along the body as we exhale.
Exercise to relieve fatigue
We put our feet on the width of the pelvis, raise our arms up, folding them over our heads so that each of our palms rests on the inside of the elbow of the opposite arm. We inhale and reach up, and when we exhale, we reach down and forward. Make sure that your back and legs remain straight and your shoulders straight. We relax the muscles of the back and neck in a tilt, hold it for a minute, bending your back. We keep breathing all the time.
Hip and buttock exercises
We sit down, stretching our legs in front of us. We strain the buttocks with the inner thighs so that we can feel the contractions of all the muscles of the small pelvis. Breathe properly, inhale through your nose, and then calmly exhale through your mouth. Then we stay for 10 seconds and relax. In total, we perform 5-6 sets, if desired, their number can be increased to 8-10.
Neck and upper back exercises
We stay in the sitting position, stretch our legs out in front of us, place our feet shoulder-width apart. We pull the pelvis back. We reach up with our heads, bending our chests, and reach down with our elbows. Using abdominal breathing, we inhale through the nose, exhale through the mouth. We remain in this position for 30 seconds. We stretch our heads forward, our shoulders are pulled back and down, and our chin is pressed against our chest. We stay in this position for 30 seconds. We round our backs and stay in this position as long as we can.
Stretching exercises
We are in a sitting position, with our knees pulled up to our chin, and we wrap our arms around them. We round our backs, stretch our heads forward, and press our chin to our chest. We stay in this position as long as possible. We lie on our backs, stretched out like a star. We stretch all parts of the body alternately in different directions. Les fans de football et de cricket trouveront sur 1xBet un terrain de jeu idéal pour placer leurs paris avec un budget augmenté. En vous inscrivant aujourd'hui, pensez bien à utiliser le code promo 1xbet pour débloquer un bonus de bienvenue pouvant atteindre 130€ sur votre premier dépôt. Ce code promotionnel, valable pour toute l'année 2026, est reconnu comme l'un des plus généreux du marché pour les joueurs africains. Avec ce bonus, vous pouvez placer des mises plus élevées sur les championnats de football européens, la Premier League, la Liga, ou encore sur la IPL et remplir les conditions de mise.
Today we will offer you some simple exercises, which you can do regularly to achieve excellent results – lose weight, tighten your skin, tone your muscles, and, of course, improve your health.
Exercise for the spine
We stand facing the water, folding our palms in front of our chest. The feet are brought together. Relax your facial muscles and close your eyes. We focus on breathing. We take a deep breath through our nose and enjoy the smell of the sea. We exhale, and mentally give off fatigue. We open our eyes, inhale, and raise our arms above our heads without lifting our shoulders. We stretch our arms up and stretch our neck, relaxing the muscles of the face. We lower our arms along the body as we exhale.
Exercise to relieve fatigue
We put our feet on the width of the pelvis, raise our arms up, folding them over our heads so that each of our palms rests on the inside of the elbow of the opposite arm. We inhale and reach up, and when we exhale, we reach down and forward. Make sure that your back and legs remain straight and your shoulders straight. We relax the muscles of the back and neck in a tilt, hold it for a minute, bending your back. We keep breathing all the time.
Hip and buttock exercises
We sit down, stretching our legs in front of us. We strain the buttocks with the inner thighs so that we can feel the contractions of all the muscles of the small pelvis. Breathe properly, inhale through your nose, and then calmly exhale through your mouth. Then we stay for 10 seconds and relax. In total, we perform 5-6 sets, if desired, their number can be increased to 8-10.
Neck and upper back exercises
We stay in the sitting position, stretch our legs out in front of us, place our feet shoulder-width apart. We pull the pelvis back. We reach up with our heads, bending our chests, and reach down with our elbows. Using abdominal breathing, we inhale through the nose, exhale through the mouth. We remain in this position for 30 seconds. We stretch our heads forward, our shoulders are pulled back and down, and our chin is pressed against our chest. We stay in this position for 30 seconds. We round our backs and stay in this position as long as we can.
Stretching exercises
We are in a sitting position, with our knees pulled up to our chin, and we wrap our arms around them. We round our backs, stretch our heads forward, and press our chin to our chest. We stay in this position as long as possible. We lie on our backs, stretched out like a star. We stretch all parts of the body alternately in different directions. Les fans de football et de cricket trouveront sur 1xBet un terrain de jeu idéal pour placer leurs paris avec un budget augmenté. En vous inscrivant aujourd'hui, pensez bien à utiliser le code promo 1xbet pour débloquer un bonus de bienvenue pouvant atteindre 130€ sur votre premier dépôt. Ce code promotionnel, valable pour toute l'année 2026, est reconnu comme l'un des plus généreux du marché pour les joueurs africains. Avec ce bonus, vous pouvez placer des mises plus élevées sur les championnats de football européens, la Premier League, la Liga, ou encore sur la IPL et remplir les conditions de mise.