Take a trip into your past and plan on spending hours in the swimming pool this summer. Aquatic exercise has well documented benefits that include improved aerobic fitness and strength, lower-impact training suitable and beneficial to those with joint related illnesses and the ability to enhance mental health. Whether you want to just pool splash around with your kids or you want a serious workout, the pool is a fun place to engage in exercise.
Wall Pull And Push
To work your chest and back muscles stand in water that's approximately shoulder-depth. Place your feet 6 inches from the wall, grip the side of the pool with your hands directly in front of your chest, and extend your arms fully. This will require you to lean back slightly. Keep your body aligned from the top of your head through your heels. Pull your body all the way to the wall, keeping your body straight. Push yourself back again. Repeat 10 to 12 times. The water provides resistance during the pull and the push, engaging your entire upper body during the exercise.
Wall Press Up
In water that's shoulder depth, place your hands, palms down, on the pool deck, slightly wider than shoulder-width apart. Hop up and press through your palms, extending your elbows as though you were trying to push yourself out of the pool. With elbows fully extended slowly lower your body back down into the pool until your elbows form a 90-degree angle. From this position continue to press yourself up and lower yourself back down into the water. Aim to complete at least 10 repetitions, or as many as you can comfortably do. This exercise engages your entire upper body, including your chest, back, shoulder, biceps and triceps.
Wall Sit Up
In water at least 4-feet deep, place your lower legs up onto the pool deck with your knee joint right against the edge of the deck, your feet pointing up and your calves resting against the deck. Grip the edge of the pool with your hands for balance, your body forming a sharp v-shape under the water. Release your hands and push your torso down into the water until your hips form a 90 degree angle. Return to the starting v-shape position, pulling your torso steadily through the water, concentrating on using your abs to pull and push your body through the water. This is a more advanced move, so if it seems too difficult or uncomfortable you can work your way up to it. Repeat the exercise 12 to 15 times.
Shallow Water Squat Jump
In water approximately waist-deep, stand with feet shoulder-width apart, hands on your hips or out to the side for balance. Keeping your chest pointing up and forward, tip backwards at the hips, lowering your buttocks farther into the water until your knees form a 90-degree angle. Press through your heels and reverse the movement, jumping up out of the water. When you land, immediately squat back down and repeat the squat jump 10 to 12 times. This exercise works your entire lower body without the impact and strain that the same exercise causes when performing it on land.
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