Stay healthy and fit with aquatic exercises while you beat the hot summer experience.
Working out in the water is like exercising in the land. Since water posses a heavier resistance than air, it provides ultimate challenge to your muscles causing you to burn more calories.
Water exercise is a great way to improve your cardiovascular health while building muscle strength, endurance, and flexibility. The buoyancy of the water also makes swimming exercises an excellent activity to strengthen muscles and joints.
Swimming exercises are also beneficial for people who suffer from osteoarthritis and rheumatoid arthritis. They are perfect for pregnant women and people with joint injuries too.
Aside from many health benefits it offers, water exercise doesn't necessarily require workout equipment. To help you start, I have prepared a pool exercise list for you to tone your muscles during summertime.
Best Aerobic Exercises in Water to Shed Extra Pounds
1. Deck Dip
It's a variation of bench dip that targets your triceps, abs, and obliques.
Lean on the sidewall of the pool.
Put your palms behind you and grasp the side pool edge.
Bend back your right knee and place your foot flat on the wall.
Lift your left leg forward parallel to your hips.
Raise your body out of the water, then down, keeping your legs and arms on their position. Perform 10 repetitions.
To complete 1 set, repeat the process on the other side. Again, perform 10 repetitions.
Accomplish 2 sets. Rest for 1 minute in between each cycle.
2. Dolphin Tail
This exercise works on your abs and legs. It enables you to move like a dolphin tail. Use your core strength to regulate your movements.
Keep your body in an upright position and extend your arms parallel to your shoulder.
Engage your core and whip your legs backward while you rotate your arms in the opposite direction.
Perform the movements as fast as you can for 1 minute.
Complete 2 sets; take a 30-second rest in between each cycle.
3. Pool-Edge Side Burpee
This water-based burpee activates your abs, obliques, hips, and legs muscles. It's one of the best water exercises for improving your joint conditions.
Make a grip on the edge of the pool with your right hand.
Elevate your legs at hip-level, put your feet flat on the wall, and extend your left arm parallel to your shoulders.
Push your legs against the wall and move it out on your left side, keeping them parallel to your hips. Your left arm goes with the movements of your legs.
Bend your legs and bring them back on the wall.
Repeat the process for 1 minute, and then switch on the other side.
Perform 2 sets with 30 seconds rest in between each cycle.
4. Walk in the Water
Walking in the water is a perfect workout as you begin with your aquatic training. It warms up your system and helps you build resistance. This exercise works your arms, core, and lower body.
Perform your workout on waist-level water.
Keep your body straight, engage your core, and walk with your soles flat on the ground.
Sway your arms at your sides as you walk.
Walk for 8-10 minutes.
5. Jumping Jacks
Jumping jack is a perfect aerobic exercise in water. It increases your heart rate delivering more oxygen to your muscles, making it an effective cardio workout. The movements train your upper and lower body too.
Stand straight in the water at chest level.
Put your legs together and your arms at your side.
Jump as you move your legs outward while you lift your hands above your head and clap.
Jump again back to your starting position.
Perform 3 sets of 10 repetitions. Rest for 1 minute in between each cycle.
6. High-Knee Lift Extensions
This exercise strengthens your core and lower body muscles. It's also a perfect workout for better joints.
Stand in the water at waist level.
Use your core strength to lift your right leg and bend your knee until you reach your waist level. Hold this position for 30 seconds.
Extend your leg forward, keep it straight, and hold this position for another 30 seconds.
Gradually bring down your leg under the water.
Repeat the process with your left leg.
Perform 3 to 5 sets.
7. Vertical Breaststroke
It strengthens the muscles in your abs, hips, butt, and inner thighs.
While you're treading water at the deep end, grip the kickboard edge over your head.
Extend your legs under the water.
Put your feet together, bend your knees, and lift them.
Extend your legs outward while bringing them down straight.
Put your feet together again and continue with the process for 1 minute.
Perform 3 sets and rest for 1 minute in between each set.
Aerobic exercises in water effectively promote heart health, improve your joint condition, and build muscle strength. To make your workout routine more exciting, dive into water exercises. The swimming pool is a perfect choice for physical activity, especially during the summer.
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