Exercising in the water is a lot of fun. It can provide a full-body workout while protecting your joints from the trauma and pressure associated with higher-impact exercises like jogging. However, if you're new to pool workouts, you might not know where to start. Here are a few beginner-friendly aquatic exercises that will get your heart pumping and put a smile on your face.
Arm Lifts
Arm lifts in the water can help strengthen your biceps and triceps, along with the various muscles in your shoulders. If you have a condition like carpal tunnel or wrist arthritis that makes lifting weights on dry land painful, doing so in the water will be a lot more comfortable, thanks to the support the water offers.
Do arm lifts in water that's up to your shoulders. Hold a dumbbell in each hand, and start with your arms at your sides. Slowly, raise both arms out in front of you until the dumbbells reach the surface of the water. Then, lower your arms back down. Aim for 2 or 3 sets of 10 reps. When this exercise becomes too easy, just reach for heavier dumbbells.
Wall Pushes
This is a great core-building exercise that will strengthen your lower back and abdomen. It's so much more fun than doing crunches and planks.
Start by facing the edge of the pool. Grasp the ledge of the pool with your hands, and place your feet against the wall. Then, in one swift motion, push off from the wall and into the pool water. Let yourself float to a stop. Return to the pool wall, and push off again. Do 15 - 20 reps in a session.
High-Knees
Perhaps you have done high-knees on land. It's a great exercise for your thighs and also for your core, but it can be pretty hard on your knees and ankles. The water helps with that!
For high-knees, you should be in water up to your waist, or a bit higher. Lift one leg all of the way up, bending your knee as much as you can. Extend the leg forward, and step down. Then, take the same type of step with your other leg. Walk all of the way across the pool like this. Take a pause if needed, and then walk back.
You can do a few passes of high-knees as a basic strengthening exercise, or keep up the routine for 15 - 20 minutes as more of an aerobic workout.
Wall Kicks
This is a very simple exercise that strengthens your core and legs while getting your heart pumping. Grasp the ledge with both hands, and let your body stretch out behind you. Then, flutter your legs back and forth quickly to keep them afloat. T
Try kicking for at least 5 minutes, and work your way up over time. This is one of the aquatic exercises you can do with ankle weights for an extra challenge.
Punches
If you are looking for an upper-body exercise that will both strengthen your chest and give you an aerobic workout, punches are a great choice. Do this exercise in shoulder-high water. Make a fist, draw your arm to your chest, and then punch forward. Repeat with the opposite arm, and then keep on punching. You can add some hand weights if you want an extra challenge!
These aquatic exercises are great for beginners, but effective for all levels. For a comfortable workout, make sure you have suitable swimwear, such as the chlorine-resistant swimwear from H20 Wear. With stylish and supportive swimsuits, you can get fit and enjoy the process.
