Do you have a pool and want to get fit without going to the gym? Pool exercises are an excellent way to stay active and maintain good health. They're fun and low-impact, helping you to strengthen your muscles, improve cardio, and maintain good health. They're fun and low-impact, helping you to strengthen your muscles, improve cardio, and cool off at the same time. Whether you're looking for a workout for beginners or a full-body aquatic routine, read on for some pool exercises that are perfect for any fitness level.
The most common and the most apparent method of exercising in your pool is swimming. It doesn't matter what swimming method you use or what type of pool you have; as long as you're out there doing laps, then you'll be burning calories.
To enhance your swimming effectiveness, consider using either the BowSwim® Resistance Swimming System or the Kokido® Swimcord™ Aqua Aerobic Swimming Pool Exercise Device. Both of these devices are designed to give you more resistance, which will, in turn, lead to better results.
Swimming targets most major muscle groups, including your arms, legs, core, and back, and also provides a cardiovascular workout.
While you're in water no higher than chest high, begin to run or walk in place, or walk laps, same as you would swimming. It's a straightforward and self-explanatory exercise method that anyone can do.
If you're running and walking in place, you can also use resistance bands or a fitness set such as the Aqua Fitness® Swimming Pool Set to increase the difficulty. The intensity of this exercise can be tailored to your own level, and can be done at your own pace.
Water walking or running will target your legs, core, and arms while being low-impact and providing a cardio workout.
Jumping jacks in water should be treated the same way as they would be on land. The form of the exercise remains the same, but you'll encounter more resistance while still limiting the pressure on your joints. You can either perform as many jumping jacks as you can in a set amount of time, or you could do a predetermined number for 3-5 sets.
If you want to make the exercise more challenging, you can increase the resistance by using resistance bands, weights, or simply by going into deeper water.
Jumping jacks will help you target your legs, core, and shoulders, all while providing a cardio workout.
Forward Lunges are another great exercise, one that targets your lower body.
Lunge forward with one leg, then stand back up to your starting position and lunge forward with your other leg. Repeat this for 3-5 sets, anywhere between 5-25 repetitions for each leg. The amount of reps and sets you do is going to be dependent on you're current ability. However, it's essential to ensure that your knee does not extend past your toes; otherwise, you may increase the risk of an injury occurring. If you need additional support, grab onto a wall for extra stability.
Side lunges will also target your lower body, and you can also grab onto a wall for added support if needed during this exercise.
Take an over-sized lunge to one side. Then stand back up to return to your starting position and lunge to the other side. Repeat this for 3-5 sets, anywhere between 5-25 times for each leg. The number of reps and sets you need to do will depend on your current ability.
To perform this exercise, you're going to need a pool noodle, kickboard, or any other flotation device. Start by holding your pool noodle straight out in front of you. Then pull the noodle in towards your chest and back out to the starting position. Ensure that you keep your core tight and complete 3-5 sets of however many reps you deem possible.
Just as in the previous exercise, you will need a flotation device. Begin by holding the flotation device out in front of you at chest level with your arms straight. Then pull it down to your waist and then back to the starting position. Ensure that you keep your core tight and complete 3-5 sets of however many reps you deem possible.
Stand in shoulder-deep water and extend your arms out to the sides. Make slow, controlled circles forward and backward. Repeat this for ten circles forward and ten circles backwards, two to three times. Maintain slow and controlled movements for maximum resistance.
This targets your shoulders, biceps, and triceps.
Stand with your back to your pool wall. Hold onto the edge and lift one leg straight in front of you, and then switch. Repeat 12-15 times per leg, for 2-3 sets. Ensure that your core is engaged to avoid swinging your leg.
This works your core, hip flexors, and thighs.
Jog in place, lifting your knees as high as possible, while pumping your arms underwater for added resistance. Do this for 30-45 seconds, before taking a 30-60 second break two or three times. Maintain your current pace if you want to focus on cardio rather than abs and thighs.
This works your abs and thighs while also being a nice cardio workout.
Face the wall and push off with your feet, either gliding back or jumping backwards . Repeat this 10-12 times, taking a 30-60 second rest before repeating 2-3 times. If you want a steady increase in intensity, try jumping farther back each time you jump.
This works your legs, glutes, and chest.
In deeper water, jump and tuck your knees to your chest, using your arms to balance, and repeat this motion 10-12 times. Take a short break between 2-3 sets. This is a challenging workout, so rest longer between sets if you're new to working out or starting to feel the strain.
This will work your core and legs, while also being a good cardio workout.
Sit on a pool noodle like a bike seat in chest-deep water, lean back slightly, and perform crunching motions by pulling your knees to your chest. Keep your movements small and controlled in order to target your core. Do 12-15 reps, for 2-3 sets.
This not only benefits your core, but can also improve your stability.
Hold onto the pool wall with your arms extended and flutter kick your legs behind you. Kick continuously for 30-45 seconds, take a short break before repeating two to three times. Keep your legs straight and avoid splashing for better form.
After your workout, spend 3-5 minutes gently walking in the pool or engaging in light stretching in the water to cool down.
