Exercising in the water can be a fun and effective way to tone and build your abdominal muscles. The resistance created by the water, combined with the range of motion provided by swimming, allows you to train your abs in ways you can't on dry land.
Water Walking
Even just walking in the water can train your abdominal muscles, since the resistance from the water makes your legs work harder to walk and, in turn, forces your abs to work harder in order to keep your body up right. To increase the intensity even more, take large steps through chest-deep water as you move your hands and arms side to side through the water. Your arms should be a little higher than your waist. Try and time your arm movements in sync with your steps, and tighten your abs to keep your body as straight and balanced as possible. Do four to five laps of the width of the pool at a comfortable depth for this exercise.
Leg Lifts
Leg lifts in the gym are great, but in the pool can be even more effective. Stand next to the wall of the pool at a spot where the water is about chest high. Lift yourself out of the water so you are positioned with your elbows and forearms supporting all of your body weight. Keep your upper body straight and your legs pressed together and straight. Bring your legs up until they are parallel with the bottom of the pool and hold for five seconds, then return to the starting position. The resistance from the water will force you to use your abs more to lift your legs and give you a more effective workout. Repeat the leg lift routine 10 to 15 times, then rest.
Kickboard
Keeping your body afloat and your legs kicking requires a tremendous amount of abdominal strength and endurance. Grab a kickboard and head to a spot of the pool where the water is about waist deep. Hold the kickboard out in front of you with your hands extended and kick your legs up so your body is parallel with the water level. Keep your head up and looking forward, not down and in the water. This will force you to use your ab muscles rather than your legs to keep your body afloat. Kick your legs for 20 to 30 seconds, then rest. If you don't have a kickboard, use the edge of the pool instead.
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