Get a Beach Butt, Beach Body – Top Tips for Beach Workouts

Get Sporty and Active with Beach Workouts

Get Beach Body Ready

There’s more to a holiday than lying on your towel with a trashy novel or even a great novel for that matter.  Here’s how to have fun in the sand and get a workout for that great beach body and beach butt!

get active on the beach - top tips for beach workout

Getting sporty and trying activities on the beach will help you work off holiday weight gain and help you stay svelte in that bikini.  You’ll also be getting extra benefits from your workouts as the sand and water add resistance and challenge your balance to help you burn more calories and build muscle in your butt in particular, to get that beach butt of your dreams.

There are lots of easy games to try out on the beach or in the sea – you need little or no equipment and, best of all, you’ll be having so much fun playing in the sunshine, it won’t feel like you’re exercising!


Body Benefits

running - beach workout

The jury is out on whether you should wear footwear or not for running on the beach.

Running on sand is more taxing than other surfaces.  The uneven, unstable surface makes your muscles and heart work hard, even if you’re not going fast, so you can get lots of benefits from a short workout.

You won’t just be working your legs and bottom either, your back, core, shoulders and arms will all be challenged as you try to stay balanced and move forwards while burning up to six calories per minute.

How to Do It

Vary the intensity of your running by changing the type of sand you run on; soft , loose sand is harder work than compacted, wet sand.  Just remember to stretch – particularly your Achilles tendon at the back of your lower legs.  Facing a wall, lean against it at arm’s length with your weight on your right foot and knee slightly flexed (as if you are running).  Lean towards the wall, aiming to keep your right heel on the floor and hold for 20 seconds.  Change legs.

What You Need

The feeling of sand between your toes might be lovely, but outdoor footwear supports your feet and joints.  With barefoot running, not only will you burn more calories and use more muscles in your bum, you’ll also ease any existing foot conditions, such as Achilles tendonitis, because more muscles in your feet and legs will be called upon to offer support.


Body Benefits

Beach football is a fantastic workout for your legs and glutes, which are constantly challenged as you kick, run, change direction, jump and lunge after the ball.  You’ll need good balance to stay upright on the uneven sand, so you’ll be working your core too.  All this means you can burn over nine calories per minute.

How to Play

It’s often played as a five-a-side game, but you’ll need substitutes so you can take a break.  If you just want a giggle with friends, set clear boundaries about where the ball’s allowed to go, and get someone to referee.

What You Need

Choose a ball that is lighter than standard leather balls; not only will a plastic ball hurt less to kick with bare feet, but as you should try to keep the ball in the air as much as possible because of the difficult surface, it’ll be less painful on your body.  If you’re not playing on a specially marked out pitch, it is a good idea to use cones, or towels and bags to mark out goalposts.


Body Benefits

beach workouts - surfing

Whether you’re an experienced surfer or a beginner, you’ll spend most of your time lying on your surfboard, paddling to catch the waves, so your arms, shoulders and back will get a similar workout to when you go swimming.

Your legs and core muscles work to help you stand up and balance on the board, and you need energy to pull yourself back on the board when you fall off!  You could burn around three calories per minute surfing, which is a great aerobic and anaerobic exercise.

How to Do It

You’ll need to learn how to paddle, stand and balance, plus moves such as duckdiving, turning and sprint-paddling into a wave.  Most beginners have surfing lessons with qualified instructors, but be prepared to learn the basics on the beach before you o into the water.  You can choose your level of tuition – whether you are up for a giggle or want to surf competitively.

What You Need

You can hire a surfboard and wetsuit from most surf schools and clubs.   A wetsuit is a good idea in the UK for most of the year, because the sea can be very cold.  You could also try bodyboarding, which uses smaller boards but needs less exertion and balance.


Body Benefits

bat and ball - beach workout

Bat and ball offers an all-over workout; your legs and glutes are pushed to the limit as you jump, run and dive, and your arms and shoulders get a good workout as you return the ball.  All that and keeping your balance on the sand burns up to five calories a minute.

Bat and ball is also good fun to play in the sea, challenging you to stay upright in the waves and work against an even greater resistance as you move through the water.

How to Play

See how many times you can return the ball, and try to improve your score during your holiday.  The soft surface means you can have fun diving for the ball.  If there are more than two of you, play ‘winner stays on’ – the loser is the one who fails to return the ball a certain number of times.  Or you could put up a badminton net.

What You Need

Big bats and balls make play easer, while small ones test your co-ordination.  Lighter balls keep you on your toes on a windy day.  Bats and balls that float in the water are a good idea, and a net to hit the ball over adds to the challenge.


  • Stay well hydrated by drinking plenty of water whilst playing.
  • Make sure you wear good waterproof sunscreen and remember to reapply frequently.
  • Wear protective footwear to avoid cuts from beach debris and jellyfish stings.

All of these games will add muscle to your newly shaped beach butt for one, but will give you a general overall new fitness level too. Worth a try in my opinion!