4 Types Of Exercises To Practice In Water
4 Types Of Exercises To Practice In Water
Many exercises are done by the side of the pool for stability. You can further increase resistance with the use of water gloves and paddles.
To work out in the water, stand in the shallow end so that the water comes between your navel and your chest. This will offer the best resistance safety.
4 types of water exercises:
1. Scoop
Scooping through the resistance of the water provides a challenge to your oblique muscles.
You’ll also tone your arms and shoulders at the same time you get a great core workout.
- Stand with your legs hip-width apart and your hands together in front of you, forming an upward scoop.
- Pull your arms upward, scooping the water as you do so.
- Alternate the scooping motion from left to right, pushing the water toward your opposite shoulder.
2. Scissors
Controlling your legs in this exercise recruits the core muscles and can make your abs stronger.
- Stand with your back to the side of the pool and your arms extending outward to either side.
- Grasp the side of the pool for support and lower yourself slightly into the water so you are submerged to your shoulders.
- Extend your legs upward so they are parallel to the bottom of the pool.
- Spread your legs open as far as you can and then bring them together, crossing one over the other, i.e. left over right.
- Spread your legs open again, and place the opposite leg on top when crossing, i.e. right over left.
3. Pendulum
This abdominal exercise requires stability and control and can be quite challenging. You’ll likely feel this in your lower abs.
- Stand with your back at the edge of the pool and your arms extending along the top out to either side.
- Bring your legs straight out in front of you and then swing them up and to the right before bringing them down.
- Repeat to the left in a swinging pendulum motion.
4. Leg lifts
Leg lifts target your core – not your legs.
- Stand with your back to the side of the pool, and your arms extended behind you.
- Boost yourself up so you’re sitting slightly on the edge of the pool, with the water coming to mid-thigh.
- Lean back slightly on your arms for support and lift your legs straight out of the water to form a V with your upper body.
- Hold the position for a couple of counts, squeezing your abdominal muscles.
- Lower and repeat.
The best part about working out in water is that it’s extremely adaptable. Work out in a pool just a few times a week to increase resistance and calorie burning.