Enjoy your amenity pool by getting fit this year. Your typical work out plan can be more fun if you do it on water. While relaxing and taking in the beautiful view of your amenity pool, you can also do some easy exercises.
Did you know that pool exercise is one of the best fat burning workouts available? That’s because water is 800 times denser than air, so every time you kick, pull, or push the water, you’re doing a resistance workout, which burns fat and leads to lean muscle and an increased metabolism.
Get ready to lose those fats and jump in the water. Here are some easy pool workout:
Pool Exercise 1: Pool-Edge Side Burpee
This exercise focuses on your abs, obliques, hips and legs. Making your upper and lower body strong and firm.
How to do it: In deep end, hold on to edge of pool with right hand so that body is perpendicular to edge; tuck knees into chest to place both feet flat (right stacked above left) against side wall of pool as high as possible. Maintaining hand grip throughout the water aerobics exercise, jump feet off wall and extend legs as you engage abs to bring body as parallel to surface as possible in a side-plank position (left hip now stacked above right).
Pool Exercise 2: Spiderman
Climb the pool wall like Spiderman climbs buildings! This exercise helps you defy gravity in a way that just isn’t possible on land. It also provides a unique challenge to your core and back muscles.
How to do it: Stand in water at the side of the pool. Stabilize your upper body by sweeping your hands back and forth as you run your legs up the side of the pool and back down to the pool floor. Do four Spiderman exercises, alternating the leading leg each time you reach the end of one jogging circuit.
Pool Exercise 3: Pool Plank
Planks are a proven core-strengthener on land. But if you don’t have a strong upper body it’s hard to hold it long enough to give abdominal muscles a good workout. All that changes in a pool.
Plus, planks boost your endurance and “the water pushing and pulling on you increases the challenge to your core,” Sanders explains.
How to do it:Stand on the pool floor. Hold a “noodle” ( also called a “water log,” a long cylindrical piece of foam that floats) vertically in both hands. Press it straight down into the water and lean forward until your body is on an even incline. (Your head stays out of the water.) Try to keep yourself stable for 1 to 2 minutes.
Pool Exercise 4: Chaos Cardio
This exercise takes jogging to a new level. By creating several currents in the pool and then running through them, you’ll strengthen all your core stabilizing muscles.
“Run with proper alignment of ears, shoulders and hips in one vertical line so your core is forced to do the work of keeping you upright, not your shoulders or your legs,” Sanders says.
How to do it: Run in a zigzag pattern from one end of the pool to the other, then run straight through all the currents you’ve just created. Do 3-minute intervals, alternating with something less cardio-intensive, such as Pool Plank or One-Legged Balance (below).
Pool Exercise 4: One-Legged Balance
This strengthens your leg and core muscles, the ones responsible for balance, without the risk of falling and hurting yourself.
“Your core has to kick in to keep you upright, increasing your static balance,” Sanders says.
How to do it: Standing in waist-high water, lift your left knee up and place the middle of a noodle under your left foot. (Its sides will float up into a U-shape.) Keep your hands by your side and balance with your left foot on the noodle for one minute.
Then move your left knee out to the side and balance for another minute. Switch legs and repeat with the right knee lifted and the right foot resting on the noodle.
For an extra challenge, lift both arms up over your head as you balance.
If you’re in the pool with your kids, have them jog in circles around you to create currents that will further challenge your balance.
Pool Exercise 5: Fly-Backs
In the water, as on land, fly-backs work the muscles in the upper chest, back and arms. They also improve posture.
How to do it:Start in a lunge position with your right knee bent and your left leg extended straight behind you in the pool. Reach your arms straight out in front of you at chest height palms touching, fingers extended and thumbs up.
Open your arms straight out to the sides in the water, then return them to the starting position to complete one rep.
Do four sets of 8 to 15 reps, switching the forward leg for each set. To boost your cardio workout and the number of calories burned, do your reps while walking or jogging across the pool.
Pool Exercise 6: Cardio/Resistance Combo
Strengthen your upper chest, back, arms and core with this challenging drill. It also raises your heart rate and burns more calories.
How to do it: Straddle a noodle as if you were sitting on a horse. Pedal around the pool as fast as you can while doing the arm portion of Fly-Backs (see above), opening and closing your arms. Sit up tall with your spine vertical — no leaning. This will force your core muscles to keep you stable. Continue for 3 minutes.
Pool Exercise 7: Core Ball Static Challenge
This deceptively simple exercise strengthens your core as you work to keep yourself upright. By changing the position of your arms and legs, it becomes four exercises in one.