We’ve Got Gisele’s Beach-Body Secret (and How You Can Do It!)
by Ashley Mateo
Life must be reeeally tough for Gisele-the supermodel celebrated her thirty-fourth birthday on Sunday, with cake and cartwheels on what looks like a truly breath-taking beach. And as much as I wish I could jet off to South America right now and live the supermodel's life, I don't have enough miles and I like beer too much for a body like that.
To me, beach time means vegging out with a great book, some beverages, and an iPod loaded with tunes (and SPF, of course)--but, whether this was her intention or not, Gisele makes a case for working out over laying out every once in awhile. You burn almost twice as many calories working out on the sand as you would doing the same routine on a firmer surface, according to a study recently published in the Journal of Strength Conditioning and Resistance.
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So, next time I hit the beach, I'm trying one of these beachside calorie burners--thanks to the natural resistance of the sand, they'll make your body work way harder that you would in the gym. Plus, the view is so much better.
Jumping Jacks And Walking Lunges
Simple warm-up moves on solid ground? Easy. Simple warm-up moves on the beach? Much harder. Jumping jacks get your heart rate up, and because the sand is constantly changing under your feet, it's challenging your muscles to constantly adjust and adapt. "You have to work a lot harder to keep yourself stable," says Long Island-based trainer and yoga instructor Jimmy Minardi, "and that works your core and your entire lower body." Try alternating one minute of jumping jacks--as many as you can without compromising your form--with one minute of walking lunges (another good stabilizing exercise); then repeat for 45 seconds each, then 30 seconds, then 15.
Planks And Push-Ups On Driftwood
You can do core exercises anywhere, including on the flat sand--but on a slightly elevated surface, like a big piece of driftwood, the moves may feel easier. (Just make sure your prop's not slippery or sharp in any spots!) Try holding a plank for 30 seconds, then do 8 to 12 inclined push-ups. Rest for 30 seconds, then repeat, moving your hands slightly farther apart or closer together on the log. Do a total of four sets, experimenting with different positions and working different muscles throughout. Can't find a natural prop? Head up to the boardwalk and find a bench.
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Yoga on the beach can be challenging enough--the sand makes for an uneven and constantly changing surface on which you have to balance. To ramp up the intensity (and the fun), try practicing some postures at the water's edge, says Chris Freytag, a personal trainer and group fitness instructor in Minneapolis. Keep your eye on the horizon line as you flow through a sun salutation, holding each pose longer than usual to get the most muscle-toning benefit. High lunges and one-legged postures, like the Warrior sequence and Tree Pose, may be especially challenging as the waves lap at your feet. And because your body has to work extra hard to stay upright, you'll be burning more calories.
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