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11 Fun and Effective Pool Exercises

With the rising temperatures, it makes it nearly impossible to resist the perfectly cool water in your pool! Take a dip in the water to relax, or even use a couple of these moves to burn some extra calories and tone up everywhere. You don’t even have to swim to get these results. Here are 11 easy pool exercises to get started and enjoy a fun water workout!

A few things to consider when doing swim workouts:

  • When in the water, your heart rate while exercising will be lower compared to doing land-based exercises.
  • Water aerobics allows for a greater range of motion, therefore, helping us with flexibility.
  • Because of the water’s natural resistance, it helps us build greater muscle tone and endurance.

As with any other exercise routine, make sure you get medical clearance from your healthcare provider before taking the plunge.

1. The Blender

In the water, quickly swing your right leg forward. Pause, then pull your leg back against the current to the starting position. Next, swing leg to the side, and back. Remember to rotate your legs after reps!

 

2. The Helicopter

This move increases your heart rate. Start off with squatting in the water. Once your thighs are parallel to the pool floor, then jump up and “jog” vigorously.

 

3. A Beach Ball Workout

Try submerging a ball that floats. This really works out your core and upper body. Experiment with different movements to vary the muscles targeted. For example, press a small inflatable ball down in front of you with bent arms, then move it to the side and straighten arms.

 

4. Shuffle Slides

To tone your inner and outer thighs, shuffle side to side from one side of the pool to the other. Keep your movements smooth, and remember to keep breathing!

 

5. Arm Presses

Stand in chest-deep water with palms open and fingers spread and move your arms back and forth and up and down. Water has more resistance than air, so you don’t even need weights! For a greater challenge, increase your speed.

 

6. Tick-Tock Hop

As quickly as you can, jump from side to side, while keeping your feet together.

 

7. Knee Twist

Cross your right elbow towards your left knee at the waist. Alternate sides each rep.

 

8. Bicycle

Lean your back against the side of the pool, with arms outstretched at the edge. Quickly kick your legs at the surface of the water.

 

9. Flutter Kick

Hold onto the edge of the pool with your arms extended. Jump and kick your legs quickly (like you would with a kickboard).

 

10. Crunch

From the bicycle position, extend your legs, keeping your feet together. Pull both of your knees into your chest. Return to starting position, and repeat.

 

11. Outer-Thigh Lift

Stand with your left side near the pool wall, feet together, and holding the edge with your left hand. Lift your right leg out to the side. Switch sides and repeat.

What are your favorite pool exercises? Please share them with us on Facebook and Twitter!

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