Due to therapeutic benefits, water exercise is often promoted to older adults and those with arthritis; however, this type of exercise can provide a challenging workout for individuals of all ages and fitness levels. The resistance of the water creates an ideal environment for strengthening and toning the body, and there are several exercises that specifically target the muscles of the stomach.
Knees-to-Chest
This exercise will work your rectus abdominus, which runs the full length of your stomach. You will need to do this exercise in the deep end so that you can fully extend your legs in the water below you without touching the pool floor. You can support yourself by wrapping a pool noodle behind your back or by placing your back along the side of the pool and laying your arms along the pool wall. Begin by elongating your legs straight down in the water with your feet and ankles together. You should contract the abdominals and then pull your knees up and into your chest. It is best to hold the knees in for about 2 seconds to challenge the abdominals. Then lower the knees, straightening the legs back in the water to the starting position. For the best results, plan to perform 12 to 15 repetitions, and complete one to three sets of this exercise.
Knees Side-to-Side
The rotation involved in this exercise will engage your oblique muscles which extend along your waistline. This exercise is best to do in the deep end, but can be completed in more shallow waters because your legs will be elevated throughout the movement. You can support yourself by placing your back along the pool wall and extending arms along the ledge. You can also do this exercise by wrapping a pool noodle behind your back and floating in the pool.
To get into position for this exercise you will bring your knees in to your chest. The tops of the knees may break the surface of the water, but most of the leg should still be submerged. You will start the movement by rotating both knees to the right, as you twist at the waistline, but keep your upper body stationary. Once you have rotated the knees to the right, contract the abdominals and slowly lift the knees back to the center and the starting position. In this exercise you will alternate from side-to-side and perform a total 12 to 15 repetitions for each side. For the best results, complete one to three sets of the exercise.
Standing Elbow-to-Knee
This exercise will work your waistline, or the oblique muscles, which extend along the sides of your abdominals. Finding the right area of the pool is essential for this exercise. You want to stand at a depth where your head and shoulders are out of the water, but the rest of your body is submerged. To get into position for this exercise you will stand with your feet a little farther than hip-width apart and your arms at your side, bending your elbows at a 90-degree angle. To begin the movement, slowly lift your left knee through the water, and rotate the torso to the left. You will bring your right elbow to meet your left knee and contract the abdominals as you twist. Once you hold the elbow to knee for about two seconds you can return to the starting position. For this exercise you will alternate from side-to-side and perform a total 12 to 15 repetitions for each side. For the best results, plan to do one to three sets of the exercise.
Other Pool Exercises
Most of the exercises you perform in the pool will target your stomach as a secondary muscle group. This is due to the effort it takes to move your arms and legs in the water. You can hold water weights in your hands while wearing a water belt in the deep end. Keeping your legs and arms straight, you will move them forward and back in a cross-country skiing motion. This will propel you across the pool as you use the arms and legs and contract the stomach muscles. Another exercise that will engage the abdominals is the flutter kick. To begin, grasp the edge of the pool, facing the pool wall. You can then allow your legs to float to the surface and elongate them behind you. Remember to keep the legs submerged as you quickly flutter kick. For an exercise such as this, concentrate on contracting your abdominals during the movement to target the stomach.
Member Comments