There’s more to do at the pool than cannonballs and endless laps. It’s the perfect opportunity to lose weight with exercises that are challenging, effective and completely safe. When you need a low-impact way of losing weight, nothing is better than aqua aerobics.
Benefits
Because the water creates natural resistance, these exercises will help to tone your entire body. You can expect to burn as many calories as you would jogging, without putting any of the dangerous strains on your back, knees or ankles. Finally, you’ll come out of the water refreshed rather than sweaty and uncomfortable.
Jogging
When you jog in the water, you’re working out the entire body. Focus on holding your belly in tight towards your back as you jog. Standing in place or moving through the water, continue the jogging action for three to five minutes. An alternative is to do one minute of jogging between other core exercises. Make it more challenging by bringing the legs higher. To incorporate the upper body, touch the opposite knees and elbows on each set.
Take it to the Deep End
You don’t have to be an experienced swimmer to do water aerobics. But if you are, you can take advantage of the deeper end for a fully body workout. Tread water by moving your arms in large, slow circles while kicking the legs. Pull your legs up, holding them straight out in front of you while you focus on your upper body. Either exercise should be done for one minute.
The Noodle
Noodles aren’t just for beginner swimmers and kids. There are a range of exercises you can do with the noodle. Sitting on the noodle, twist your lower body from side to side in the water. Keep the upper body balanced and as still as possible. Try to do twenty reps. You can also put your foot on the noodle with your knee bent, push your foot down and then raise it again. Try to do twenty reps before switching to the other leg.
Crunch
There’s a place for crunches in every workout, including the pool. Floating on your back, go through the motions of a crunch. Your body will come up in a scissor action, but the effect on your abdomen will be just as effective. Try to do 30 before moving on to the next exercise. Be sure that you are lifting your shoulders and not just letting your legs do all the work. You can also do crunches by leaning your back against the wall and spreading your arms along the pool edge. Pull your knees up to your chest from a floating position. Try to do fifteen repetitions.
Curl
Start out by lying flat on your back. Bring your knees into your chest and curl into a fetal position. Stretch out fully again. Work on thirty reps before moving into the next series. You can also make this more difficult twisting your waist as the legs pull up so you’re actually going into a fetal position curled on your side.
Cross Country Skiing
Move to water that is chest high. With toes pointing straight ahead, put your right leg forward and your left back. Put your left arm in front of you while holding the right arm at your side, slightly bent. Move your legs back and fort as a cross country skiier would. Rather than simply swinging the arms casually at your side, the opposite arm should be punched forward into the water. Let the water resistance provide you with an excellent workout for the entire body.
Jumping Jacks
The best exercise for cellulite, the increased resistance from the pool makes them even more effective. A great transition between exercises or a warmup, try to do fifteen jumping jacks at a time. Try to land with your feet spread slightly apart and knees bent. Take note that this exercise is meant for people who are in shape and familiar with water aerobics, it’s not the best choice for beginners.
Buddy System
As with any water-based activity, you want to follow the buddy system. The exercises listed here are generally safe, but accidents can happen. Set a time to hit the gym with a friend or work out while the kids are swimming in another part of the pool. With some forethought you can stay safe and get in great shape.
There are many benefits to working out in the pool. The procedure is enjoyable and the exercises are highly effective. The impact on joints is very low and the variety of workouts will keep it interesting. Start slowly and give yourself time to get used to moving around in the pool. Mix the exercises up to prevent yourself from growing bored and remember to follow the buddy system for safety and companionship.
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