If you’re seeking a delightful twist to your usual fitness routine, look no further than water exercises. They inject a sense of fun into your workouts while offering a plethora of benefits for your overall fitness. Whether you want to shed some pounds or find relief from conditions like fibromyalgia and arthritis, these exercises are an excellent addition to your fitness regimen. Water, renowned for its effectiveness in helping you stay in shape, provides the perfect environment for these five invigorating exercises that will keep you fit, active, and fully engaged in your plunge pool.
Aquatic Walking: Craving variety in your workout? Aquatic walking is an excellent choice with multiple fitness benefits. This low-impact exercise suits individuals of all fitness levels. Not only does it offer a great cardiovascular workout, but it also burns calories and strengthens multiple muscle groups simultaneously.
The density of water increases resistance, making aquatic walking more challenging and effective than its land-based counterpart. The heightened resistance engages and strengthens muscles in unique ways. Additionally, moving through water requires more effort, resulting in increased calorie expenditure and supporting your weight loss goals.
Aquatic walking is particularly advantageous for individuals with joint and bone conditions such as arthritis, fibromyalgia, or osteoporosis. With minimal stress on the body, it is safe for seniors, pregnant women, individuals recovering from injuries, and beginners.
To engage in aquatic walking, find a water depth that reaches above your waist. Maintain proper form by engaging your back and core muscles, keeping your back straight and shoulders rolled back. Look straight ahead and take long strides, pressing your heel first and rolling your weight onto your toes. Swing your arms naturally as you walk. As you progress and become more comfortable, you can gradually move into deeper water to increase the challenge.
Arm Swirls: Another effective exercise to try in the water is arm swirls. Extend your arms forward, positioning them just a few centimeters below the surface of the water. Keep your elbows straight and start making small circles with your arms. Gradually increase and decrease the size of the circles, alternating between inward and outward motions. Remember to maintain proper form, ensuring your arms stay within the water and do not cross over, as this maximizes the exercise’s benefits.
Ball-Based Water Exercises: Spice up your water workouts by incorporating a ball. Submerging a ball beneath the water’s surface creates resistance that adds an element of challenge and fun to your routine. Here are a few ball-based exercises to try:
For arm strengthening, position yourself in the water and grasp the ball in front of your body. Press the ball below the water’s surface and hold it for as long as you can. Using a larger ball increases the resistance, intensifying the exercise. For variety, try moving the ball in a figure-eight pattern underwater to engage different muscle groups.
The otter roll is another fantastic exercise. Begin by floating on your back with the ball pressed against your chest. Perform a 360-degree revolution while keeping the ball against your torso. To target your core, legs, glutes, and back, repeat the movement in the opposite direction.
For a comprehensive workout targeting the shoulders, abs, triceps, and back, face the bottom of the pool while holding the ball in your hands. Float on the water’s surface, keeping your body straight. Extend your arms along the water’s surface in front of your head. Quickly pull the ball down and back while keeping your arms straight. As you perform the movement, your body will naturally tilt, causing your legs to lower and your upper body to rise. Then, bend your elbows and bring the ball back to its initial position. Repeat this exercise for 30 seconds to maximize its benefits.
Add Resistance: If you’re ready to take your water workouts up a notch, consider incorporating ankle weights. You can choose between two options: waterproof ankle weights or foam ankle weights. Waterproof ankle weights are specifically designed for water use and feature weighted pockets. On the other hand, foam cuffs increase the surface area of your feet, providing additional workload and resistance through water drag. Choose the option that suits your preferences and aligns with your fitness goals.
Pool Noodle Fitness: Dive into the world of resistance workouts using a foam pool noodle.
Let’s Begin With a Few Exercises to Help You Get Started:
Noodle Pull/Push: In chest-deep water, hold the noodle close to your chest with your palms beneath the water’s surface. Push the noodle downward, fully extending your arms, and allow it to rise back up to its starting position. To engage your entire body, incorporate water walking into this exercise.
Noodle Tucks: Move to deeper water and position the noodle under your arms and behind your back for added stability. Keep your legs straight and point your toes towards the pool’s bottom. Engage your abdominal muscles and bring your knees toward your chest. Maintain this position for a brief two seconds before bringing your legs back to the starting position. Repeat this exercise for 10 repetitions.
Noodle Push Downs: Stand in waist-level water with your feet apart. Hold the noodle on the water’s surface, positioning your hands wider than shoulder-width apart. While pushing down on the noodle, raise one leg straight behind you until your body aligns parallel to the bottom of the pool. Repeat the same movement, this time using your opposite leg.
By incorporating these exercises into your plunge pool workouts, you’ll enjoy a comprehensive water workout that targets your cardio fitness and strengthens various muscle groups throughout your body. Make the most of your fiberglass swimming pool by maximizing the benefits of water exercises. For more articles on water fitness and maintenance tips, feel free to visit our blog, where you’ll find valuable resources to support your journey toward optimal fitness.