To get the most out of this exercise, focus on using your entire leg as part of your kick, not just your foot and ankle. Unlike the flutter kick drills that use a pool noodle or kickboard, you can hold on to the side of the pool. Sidekicks give you the ability to strengthen your core while keeping you balanced while also working your legs. Once your arms are fully extended, slowly dip back into the water. In waist- to chest-deep water, grab the edge of the pool and lift your core up and out of the water. To work your shoulders, back, and arms, try out a pool edge push-up. Swim spas can help you get the full-body exercise swimming can give you, but without having to invest in a large lap pool. You don’t need a large pool to get your laps in. If you’re not much of a swimmer, start slow. The best part about swimming is that it simultaneously focuses on flexibility, strength, and cardiovascular fitness while providing a low-impact workout.
It has been estimated that a person can burn about 400 calories when swimming at a moderate pace for one hour. This is more than just jumping in the pool and splashing around-it’s about consistently swimming. One of the best pool exercises for weight loss is swimming. If you want some variation as you do this exercise, try kicking on your side while resting your head on an outstretched arm or kicking on your back. Because you have to work your legs up and down, you work your quads, hamstrings, glutes, calves, shins, and feet while also stretching and strengthening your abs and core as you try to stabilize your position in the water.
A freestyle kick, or flutter kick, will strengthen your legs and core while also giving you a really great workout. Grab a kickboard or pool noodle to keep your head above water as you flutter kick back and forth across the pool for one of the best pool exercises. Hold this position to the count of three, and then slowly extend your body back to floating on your back.įor the best results, focus on keeping your body level on the surface of the water throughout the entire movement. Slowly bring your knees to your chest, keeping your shins on the surface of the water. At this point, you might have a hard time floating on the surface, so you will have to gently scull your hands in the water to keep your head above the water. Bring your ankles and legs together while keeping them on the surface. To do a tub, start by floating on your back. When done right, tubbing is also a great swimming pool exercise for your abs, core, and arms. TubĪ tub is a synchronized swimming move. If you want a harder workout, go to shallower water and try to perform the same amount of jumping jacks you were doing in deeper water. In chest-deep water, you can use some of your natural buoyancy to allow you to take longer for your jumping jack, which will not put as much stress on your joints and muscles. Where running in water becomes easier in shallow water, jumping jacks are easier in deeper water. Jumping jacks are a bit different than running in water.
Just like running in water works muscles more in the water than outside of it, jumping jacks in your pool will work the muscles in both your upper and lower body. You might find it easier to cheat and turn your hips or chest a bit to make it a bit easier to move through the water, but you’ll take away from the exercise you could be getting.
Walking in waist-deep water provides less resistance, and chest-deep water will provide the most resistance.įor the best results, try not to change from how you normally walk. Where you are in your pool will change the resistance you are up against. This will work out a different set of muscles in your legs and still give you a quality workout. If you want to mix up this type of workout, try walking sideways in the water. It is harder than running on land because the water provides resistance, though it’s much better for your joints and muscles as you aren’t continually impacting the ground, which causes stress and damage to your joints. Running or walking is a straightforward and easy exercise to do in the pool, but don’t let it fool you. Instead of swimming in the pool, try walking or jogging next time you’re in the water. Check out these 10 great pool exercises that can help you reach your health goals. Pools are great for relaxing and playing, but spending time in the pool can also help you maintain your health.
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