Take your workout to the beach

By Daisy Carrington | dcarrington@am-ny.com

July 25, 2007

August is almost here, which means there is barely any time left to achieve those perfect, beach-body abs. I know, I know, you were just dying to show off your new bikini. Well, save it for next year. At this point, your best bet is to just don a tankini and take your workout to the beach -- at least you'll get a head start in the holiday flab race.

To help our readers in this pursuit, Ashley Miller, a trainer at New York Sports Clubs, has devised the following beach towel workout.

1. Hot-sand run on towel No need to deal with the hot sand when you can get the same great cardio workout on your beach towel. Run in place, bringing you knees up to your chest. The higher you lift your knees, the more challenging this move is. This exercise targets your legs and core and gets the heart pumping. Try to do three bursts of two minutes.

2. Surfing pop-ups You may not be ready for an actual surfboard, but you can certainly practice for the big moment. Get into a push-up position with your hands a little wider than shoulder-width apart. Keeping your abs tight, perform a push-up. At the top of the exercise, jump up as if you are standing on a surfboard. Hold the pose for two seconds, then jump back down into a push-up position. Try to do 15 repetitions.

3. Beach-towel hop This exercise will get you in shape for towel hopping down the beach. Fold your towel in half lengthwise and stand at the end of one side of the towel. Do a sideways jump over the towel, bringing yourself forward a bit. Do several sideways jumps until you are at the other end of the towel. If you're up to it, try doing the whole thing again backward.

4. Sand-crab dip Get on all fours in a crab-like position. Keep your feet hip-width apart, your abs tight and face your fingers away from you. Bend your elbows and lower your body just above the towel. Return to starting position. Aim to do three sets of 20 reps. For an extra challenge, lift one leg straight up, alternating legs each set.

5. Leg lift Lie on your towel on your right side. Place your right arm under your head for support and stack your legs on top of each other. Keeping your abs tight, lift your top leg up to 90 degrees or higher if possible. Hold the exercise at the top for two seconds, then slowly lower your leg. Work your way up to doing three sets of 15 reps on both sides.