Exercises with Towel to Train on the Beach or in the Park

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Robert Maurer


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When you train at home, in the park or maybe on the beach, you don't always have great equipment available. Indeed, in many cases there is no tool at hand. But this is not necessarily a limitation. You don't necessarily need barbells, machinery or other tools to perform an effective workout. A towel is enough to train. Exercises with a towelIn fact, they are very effective, if selected and done correctly. 

A complete workout

Exercises with a towel: what are they for? In fact, with the help of a towel you can train practically all areas of the body: the upper part and the back first, but also the legs, abs and buttocks. In fact, when used strategically, a towel can be a great tool for creating the tension and resistance needed for strength training.

Exercises with a towel: the circuit to follow

  • Push-ups on the arms
  • Arms extended forward
  • Step backwards
  • Knee up
  • Lateral twist


Here is a very effective circuit, which includes exercises that will make the body move in all directions, increasing strength and improving functional movement.
The ideal is to do all of the following exercises for the repetitions indicated. Repeat for 2 total laps, one on each side.

Push-ups on the arms

Arms extended forward

Step backwards

Knee up

  • In an upright position.
  • Keeping the towel taut with your arms shoulder-width apart, bring one leg in front of you.
  • Keep the knee of the standing leg slightly bent, contract the buttocks and raise the arms to shoulder height (keeping tension on it).
  • Pull the towel towards your body as you lift your front leg in front of you, with the knee bent at a 90 degree angle. Feel your elbows brush against your rib cage as you pull the towel back towards your chest.
  • Lower your leg with control as you bring your arms back to shoulder height.
  • Repeat 10 times.


It is a movement of the whole body which stimulates the lats as it trains the deep core muscles and stretches the hips.

Lateral twist

  • In an upright position.
  • Grasp the towel with your palms facing down and your arms at shoulder height.
  • Keep the shoulder blades together for the entire movement.
  • Activate your core and take a large step to the side with your left leg. At the same time, bend the torso to the right, keeping the hips back, the shoulder blades together, the chest slightly forward and the back very long. 
  • The rotation should start from the core above the working leg. You should feel a stretch in the inner thighs and buttocks.
  • Slowly return to the starting position.
  • Repeat 12 times.


This rotation exercise it stretches all the muscles, including those in the middle of the back, which often hold a lot of tension. 


These exercises are great for training in the summer. 

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