Everyone knows that it’s fun to exercise by swimming in the pool, but not everyone is aware that you can also get a lot of good exercise done for your body by doing non-swimming exercises in the pool. The weightlessness of the water allows people to do exercises in the pool that would be too difficult to accomplish outside of the pool.
There is less pressure on your joints when you exercise in the pool, making this an ideal option for people who have trouble moving about due to injury or excessive weight. At the same time, the resistance of the water helps strengthen your muscles, boosting helping you burn fat and calories. Add to all of this that it’s easy and fun to workout in the pool, and it’s easy to see why many people choose to incorporate in-pool exercises as part of their overall health regimen. If you’re thinking of adding a pool and are worried about inground pool pricing, at least you know you can get your money’s worth when it comes to all of the health benefits you’ll be reaping.
The following exercises can help you do everything from burn calories for fat loss to strengthening muscle to create a lean and Powerful silhouette.
The Spider-Man
With this pool exercise, you’re going to climb the side of the pool walls in the same way that Spider-Man would scale the side of the building. The fact that you’re in a pool makes this really easy to do, and it works by giving a strong workout to your back and core muscles. Start by standing in the water at the side of the pool. Sweep your hands back and forth as you run your legs up the side of the pool before running them back down to the pool bottom. Do four of these exercises, changing your leading leg to the other one each time you reach the end of a circuit.
Current Chaos
With this exercise, you’re going to jog through the currents that you make in the water. This movement allows you to strengthen your core and your legs. Start running in a zigzag pattern from one end of the pool to the other. Turn around, and run through all of the wavy currents that you’ve just made. Do these at three-minute intervals, alternating with other types of pool exercises. Make sure that your ears, shoulders and hips perfectly align while you’re running so that your core is doing all of the work instead of your shoulders and legs.
Aqua Zumba
Zumba is an exciting and fun exercise program all on its own. The funky Brazilian beats make this type of exercise seem more like a party instead of a workout. With Aqua Zumba, you’re literally doing Zumba in a pool. Plenty of gyms with pools offer these or other types of dance/swim programs, so check with your local gym to what offerings are on hand.
Core Ball Static Challenge
This is an exercise they can help you strengthen your core and your posture. Stand in a classing lunge position, making sure that your left leg is extended behind you and your right leg is bent in front of you. Hold on to the type of those plastic six-inch beach balls that you find in Target, and hold both hands directly in front of you at navel level. Make sure you hold your shoulders down and back. Stay in this position for 30 seconds, and use your core muscles to make sure that you continue to stand up straight. Reverse your legs, and do it for another 30 seconds.
Dolphin Kicks
Stand and face the edge of the pool, holding it with your left hand. Place your right hand with your fingers facing downwards, making sure it’s placed right underneath the water line. Standing with your legs straight together, let them float up before you begin kicking like a dolphin. This exercise works on your legs, your core and your back.
Invisible Bicycle
Lean on the side of the pool with your back to the wall, resting your elbows on the side. Lift up your legs and paddle an imaginary bicycle. This is an amazing cardio exercise that also strengthens your legs, your core and your shoulders.
Pool Plank
The plank craze took over social media a long time ago, and it’s made its way into the swimming pool. Planking on land has always been popular because of its core-strengthening capabilities, giving extraordinarily fit people the opportunity to show off their core strength. If you have a weak core, planking is next to impossible to do. When you get into a swimming pool, that all changes.
Jump into the water, and stand on the pool’s bottom. Take a water log or noodle, and hold it vertically with both of your hands. Push the noodle down into the water, and lean onto it until your body is on an incline. Make sure your head stays above the water. Hold yourself as still as possible for anywhere between one and two minutes. Repeat one or two times to give your abs an incredibly intense workout.
Arm Presses
Stand in the water. Hold your palms open, spread your fingers, and move your arms from side to side and up and down. The water’s resistance will act as weights. You can ‘increase the weight’ by moving your arms faster.
Water exercises are an excellent way to get in an aerobic and muscle workout without putting too much strain on your body. The list above is an excellent place to start.
