15 Backyard Exercises Perfect for Summer Abs

If you’ve been working out indoors for the past few months, the summer months are here to give you a delightful reprieve. It’s time to get out into your backyard and reap the benefits of exercising in the fresh air. You don’t even need any specialized equipment to get a great workout!

15 Backyard Exercises For The Summer

1. Wall Sit

Lean back against the wall with your torso, with your feet shoulder-width apart.
Then press back and slide down the wall until your thighs are parallel with the ground.
Your knees should be above your ankles and bent at right angles. Keep your head, shoulders, and upper back against the wall and hold the position.

2. Side Steps

Stand next to a step, log, or flat rock, right side facing in.
Hold arms out to sides at shoulder height and bend elbows 90 degrees. Palms should face forward.
Step up to the chosen surface with the right foot.
Brace your core and draw your left knee to your right elbow to do a standing crunch. Focus on drawing the knee up rather than the elbow down. Return to starting position.

3. Bench Incline Pushup

Stand facing a park bench and place your hands on the seat. Walk your feet out behind you until your legs are fully extended.
Bend your arms and lower chest toward the bench and do a push-up.
Repeat 10 -20 times.

4. Tightrope

Find a curb or fallen tree with a smooth surface that is at least six feet long.
Raise arms out to the sides and walk across the “tightrope” for at least six feet or until the end.
Turn on the balls of your feet and walk in the opposite direction.

5. Hanging Crunch

Hang from a sturdy and low tree branch, monkey bars, or any other elevated handhold, palms facing forward.
Keeping arms fully extended, exhale, bend your knees, and bring them towards your abs.
Inhale and return to starting position in one slow and controlled movement.

6. Rock Jumps

Place four to six small rocks in a zigzag pattern with about 1 ½ feet between each rock.
Keep your feet together and hop to the outside of each rock.
Turn around when you reach the end.

7. Sprints

Clear a space in your yard or use a basketball court.
Run as quickly as you can from one point to the other.

8. Burpees

Stand directly in front of a bench or chair.
Place hands down.
Step one foot back at a time in one big motion then follow with the other foot, now being a push-up/plank position switching the leading foot each time.
Step both feet back to starting position while raising your hands overhead.

9. V-crunches

Sit on the end of the bench with your hands gripping the edge of the seat.
Start with your legs outstretched at a 45-degree angle, then pull them in toward your chest, bending your knees.

10. Chair Dips

Sit on a chair and place your hands on either side of your hips. Slide butt forward off the bench, using hands as support. Straighten your legs and plant your heels firmly on the ground.
Engage triceps, bend elbows, and lower down until upper arms are parallel to the ground.
Push through the palms of your hands and return to starting position. Keep your lower back close to the chair throughout the movement.

11. Bench Decline Pushup

Stand facing away from a park bench. Place hands on the ground and feet on the bench.
Walk hands forward until they’re aligned under shoulders and legs are fully extended.
Lower your chest to the ground and do a push-up.

12. Kick Cycle With Step Up

Stand facing toward a step or flat rock. Step up with your left foot and lift your right leg directly behind you. Step down, switch sides, and repeat.
Step up on your left foot and raise your right leg diagonally behind you. Step down, switch sides, and repeat.
Step up on your left foot and kick your right foot out to the side. Step down, switch sides, and repeat.

13. Back Lunge

Stand about one foot from the bench facing away from it.
Rest the top of your left foot on the seat of the bench.
Place your hands on your hips and slowly bend your right knee until your thigh is parallel to the ground.
Take a breath and press into your standing heel to rise back up. Alternate legs.

14. Free Throws

Shoot free throws on a basketball court for 10 – 15 minutes.

15. Mountain Climbers

Place your hands on a bench and extend your legs backward.
Alternate lifting your knees to your elbows.

Why It’s Great To Exercise Outside

Research shows that exercising outside enhances the benefits of your workout. Being in nature has been shown to improve circulation, improve your mood, and release tension.

Many experts also say that you’re more likely to stick to an exercise routine when it’s done outside.

Another potential benefit is that if you work out in the morning, it sets the tone for the rest of your day. One study found that people who started their day outdoors were able to concentrate better.

Now that the warmer months are here, it’s an excellent time to switch up your exercise routine. It also doesn’t hurt that being outside has some added benefits. While there are a lot of exercises to choose from, make sure you’re choosing the ones that work best for you and your health. If you have any doubts, talk to your doctor.

By Karen Heslop | Published June 3, 2025