Training in the water: Exercises to do at the sea


It is possible to take advantage of the beach holiday to carry out a specific workout. Training in the water, in fact, it is very useful: it helps tone your muscles, lose weight, sculpt the silhouette, without too much effort. On the one hand, because sea water relieves the joints of the weight of the body and allows you to move with greater freedom, on the other hand because the very fact of being in the royal water gives a feeling of freshness, allowing you to exercise even in very hot weather

Training in the water: the benefits of gymnastics in the sea

Seawater offers excellent resistance to movement: this allows you to train your muscles more intensively. Among other things, in water, every muscle, in order to move and overcome the resistance of the water itself, must also involve other muscles. So, for example, to do an exercise with water that reaches the height of the thighs, in addition to the leg muscles, you must also involve the muscles of the abdomen and back. The result is that they train the muscles harmoniously, without over-stimulating them.
Furthermore, in the water it is much more difficult, therefore, you burn more fat and then you can train even in the hottest moments, when in the city you would hole up indoors.
In addition, the whirlpools that occur when you move exert a sort of on the legs and on the whole body natural lymphatic drainage, which stimulates blood and lymphatic circulation.

The recommended exercises

At the seaside you can simulate the exercises performed in the gym with weights and free body. It is a way to keep fit and not to lose the training acquired during the year. 
But first, it is important to do a few minutes of stretching. It is also okay to simply walk in the sea, with the water at different heights, stretch your legs and arms, do some circling of the joints. 


Water jogging and water walking are also excellent. 


To train effectively in the water, running is also important. Thanks to the resistance offered by water, in fact, running in the sea is very training. Try to run with water reaching different heights: at the ankles, knees, thighs and waist, adjusting according to your level of training. If you are risking, run with the water at chest height for a few minutes. Then, turn around and run in the wake you just created, battling the waves without falling. The path back to shore is even more difficult.


  • Stand upright, with the water reaching your groin (if you can) and your hands on your hips.
  • Hopping bringing one leg forward and one back (scissor).
  • Repeat 20 times and then swap the front leg with the back leg and vice versa. Repeat 20 more times.
  • Do two sets.

It is an exercise that tones legs and buttocks.

Knees to chest

  • Stand with your legs apart, with the water at chest height.
  • Bring the left knee towards the right breast.
  • Repeat 15 times and switch legs.
  • Perform three sets.

It is an exercise that tones buttocks, thighs and abdominals.

Jump high

  • Immerse yourself in the water up to your waist and try to jump as high as you can. The muscles must overcome the resistance of the water.
  • Jump for 20 seconds; then rest for 20 seconds.
  • Do three to five sets.

It is an exercise that trains the whole body

Race on the spot

  • Run in place in the water (as high as you can), lifting each knee as high as possible with each step.
  • Continue for 30 seconds, then take a short break.
  • Repeat three times.
  • Then, do the opposite movement, bringing your feet to the heel. Again do three sets of 30 seconds. 

This kind of running develops strength in the hips and legs


  • Standing. Keeping the erect position and without touching the bottom, move your feet and legs as if you were riding a bicycle.
  • Simultaneously move the hands and arms from the center of the chest towards the hips.
  • Continue for a couple of minutes. 

This movement tones all the muscles in the body.

Open and close the legs

  • Lying on your stomach in the water, clinging to the mat, the life jacket or a rock.
  • Open and close your legs while keeping them straight.
  • Do three sets of 10. 

It is an exercise that tones buttocks and legs

Toe raises

  • Stand upright with feet together.
  • Stand on your toes and return, without resting on the ground and keeping your legs straight.
  • Repeat 15 times for three sets.

It is a movement that strengthens the muscles of the legs, in particular of the calf

Walk on the ground

  • Get on all fours, with the water reaching approximately knee height.
  • Walk forward, moving first right knee and left hand and then left knee and right hand. Continue for about one minute.
  • Return to the starting position and repeat but never resting your knees. Be careful not to arch your back too much and not to lift your buttocks.  

It is a movement that it also strengthens the upper body

Walking on the beach is also very beneficial. 

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