Although most of us would like to have a home gym, owning a pool is a great way to get in shape. Aside from being an excellent exercise tool, swimming is also a great way to get in shape.
With a buoyancy that's 800 times denser than air, water is ideal for low-impact, high-intensity training. This aquatic fitness equipment can help improve flexibility, build muscle, and lose weight.
Unlike on-land exercises, swimming pool sessions are much easier on the joints and bones due to the buoyancy. Also, they can burn calories and increase your efficiency.
These simple pool exercises are quick and easy to follow. Just a swimsuit, a towel, and an attitude are all you need to get started.
While working out, add various fitness equipment to your routine, such as belts, goggles, and swimming caps. These items can help improve your balance and increase your enjoyment of your exercise.
Safety First
- Before you start swimming, make sure that you are healthy and have a plan in place to get started.
- If you feel lightheaded or dizzy, stop participating in any form of exercise. Also, get out of the pool immediately.
- Remember to stay hydrated during and after your exercise. Not only will you sweat more than you realize, but the more water you consume, the more toxins you will lose.
- If you’re not a skilled swimmer, a life vest or buoyancy belt can help improve your aquatic fitness. Aside from helping swimmers improve their skills, these items can also help swimmers reach their goals for long-term swimming.
1. Walk
This activity can help get your body used to the water conditions and get ready for exercise. It’s also a great way to build muscle endurance and build strength.
Step into the water with your legs fully submerged. Walk as if you're already in the water, planting your heel before rolling to the toes.
Stand tall while walking to engage your core. To get started, swing your arms back and forth so that the water's resistance can feel the pressure on your body. This exercise can be done for about 10 minutes.
2. Sidesteps
Position yourself on the pool's edge and keep your toes pointed toward the wall. Take a few steps sideways as you go, and then go back the other way. This exercise works both legs and core.
3. Work Your Arms
While swimming in shallow water, try performing some exercises that involve moving your arms into deeper water. These exercises are great for developing a variety of muscles.
Lie on your back, with your arms resting on your shoulders. As you bend your elbows to the side, keep your elbows near your body, and bring the dumbbells to the water. Press the wrists so that they face down.
From this position, raise both arms out to the side until they're level with the shoulders and the water level. This exercise can be performed with or without dumbbells.
4. Jumping Jacks
This full-body exercise can be modified to include jumping jacks with aquatic dumbbells or ankle weights. Stand in water with feet on a flat surface.
To widen the stance of your feet, jump up and move your legs outward. When doing this, raise both your arms and lower them to the surface of the wat
5. Jump & Tuck
While this is primarily a core exercise, you can also use your arms to stabilize your body. For this pool exercise, start in water about chest high. Tuck your knees to your chest as you jump up.
6. Knee Lift
This exercise can help build strength in your legs and core. It can also improve your flexibility and balance. Stand with your back in the pool, and bend your knees to a 90 degree angle.
You can either hold your knee lift for a count of three or move right into the next lift. Doing several sets of 10 lifts for each leg will help build up your strength.
7. Leg kicks
If you have a kickboard, or hold it on the edge of the pool, start with a couple of quick flutter kicks in the water. You can then move on to more advanced moves such as a pair of large, sweeping scissor kicks.
8. Bicycle
You can do this exercise without an aquatic bicycle by wrapping two or three pool noodles around your back and sitting in the water. While floating, pump your legs as though you’re riding a bike.
9. Swimming
Swimming is a great way to get your heart pumping and burning calories fast. It’s also a great way to get into a rhythm as it helps with stress reduction.
After a few laps, take a break, then swim another couple of laps. This method works great for people who are new to swimming.
There are many ways to improve your swimming pool skills. Just start by following these simple pool exercises.
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