Tips From a Momma: Beach Routine

Start off your Tuesday with this beach routine that comes from one of my best friends, Renee, she is my beautiful fitness guru!We spent the late afternoon jogging, working out our lower body, and ended the afternoon with some yoga stretches.

First, get your body warmed up with a 5 minute jog along the beach, then start your lower body work out.

Lunges

Keep your upper body straight, with your shoulders back and down and chin up.
Stepping forward with one leg, lower your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, and make sure your other knee doesn't touch the floor.
While engaging your core step forward with the opposite foot and repeat.
Goal was to do 20 lunges on either side.
To extend the exercise carry handheld weights.

Glute Kickbacks

On your hands and knees, raise your head and squeeze your buttocks as you simultaneously raise a leg up.
Alternate legs
Goal was to do 30 on each side
To extend the exercise strap on a pair of ankle weights.

Squat

Stand with your head facing forward and your chest held up and out.
Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance.
Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Allow your lower back arch slightly as you descend.
Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
Keep your body tight, and push through your heels to bring yourself back to the starting position

After our lower body workout we went for a 15 minute run along the beach, then stretched it out with these yoga poses.

Crescent Pose

Lower your hips into lunge position and shift your weight onto the ball of your back foot,
Bringing your hands to your hips. Stay up on the ball of your back foot and lift your upper body so that you're standing straight up. Keep your hips squared the entire time.
Bring your arms above you and reach for the sky. Palms should be facing each other.
Gaze up as you dip into a lower back bend. Back bend is optional.
Hold for 30 seconds to 1 minute and then switch sides

Downward Dog

Start the pose on all fours, placing your hands directly under your shoulders while tucking your toes into the floor.
While exhaling lift your buttocks to the sky, while straightening out your hands, fingers spread apart for extract support.
Back legs should be straight. Allow yourself to adjust your feet into a comfortable position.
Goal is to to eventually have your heels completely on the floor.

Pigeon Pose

From downward dog, step first foot between your hands.
Lower your body down so your back leg it stretched our with the top of your back foot facing down.
Resting your bent front leg down with your foot tucked to your opposite thigh.
Make sure your left hip is always pointing down toward the ground.
Hands are to be on either side of the body. For a deeper bend, bring your torso down supporting your body with your hands on either side.
A lower back bend can be done to help open the chest.

Pigeon Pose into Upward Twist

While is pigeon pose, raise your back leg so your toes are pointed to the sky.
Simply twist your torso to your back leg.
With your same hand, grab your bent leg while gazing behind you.
Your opposite hand should remain on the ground for support. Keep torso straight and shoulders back.