1. Pull -Ups
Pull-ups are an easy way to tone back muscles with aquatic exercises. Position yourself in front of the side of the pool, in the water. Grip the edge of the pool, hands about shoulder-width apart. Lift yourself out of the water, toward the edge. How far you go out depends on your personal strength. Do not lift yourself past the point of discomfort. Repeat this exercise 10 to 12 times to complete a full set. Try to finish two or three sets.
2. Backstroke
The backstroke is the perfect stroke for strengthening back muscles in the pool. To do the backstroke, float on your back in the water. Using an up-and-down motion, kick your legs. Move your arms in a windmill pattern. With your arm straight, lift it out of the water starting at your waist, and let it re-enter the water above your head. The other arm should be pulling along your side, making its way to the waist where it will come out of the water. Keep your eyes up and your breathing normal. Be careful when you get close to the edge of the pool so that you don't hit your head.
3. Walk it Out
The water's natural resistance strengthens the back with every movement. Simply walking around the pool, in place or just moving in the water, strengthens the back. Running in place is a great back workout in the pool. To add difficulty, use floating barbells. Hold the barbells while walking around the pool for extra resistance. Not only do these pool exercises strengthen your back, they also provide a cardiovascular workout.
4. Side Twists
Side twists strengthen back muscles in the water. Standing in the water, hold your arms straight out to your sides. The water should be deep enough that some of your arm is underwater. Twist at your waist, moving your arms from side to side. Twist slowly to avoid muscle injury or pain. Do one twist on each side to complete a repetition, and do 10 repetitions to complete a set. Try to do two to three sets a day. You can add resistance by using floating barbells to the side twist.
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