Exercise in the pool works your muscles just as well as exercise on land, but with less strain on the body, according to HealthyWomen.org. Just walking around in waist-high water gets your heart rate up while burning calories, working the abdominal muscles, and boosting flexibility and balance. Once you have walking down pat, you can move on to other water workouts. The only equipment you'll need is a swimsuit and a pair of inexpensive water shoes to protect your soles from textured pool bottoms.
Wave Maker
This exercise, from Fitness magazine, works the abdominal muscles, butt, back and legs. Face the pool wall and hold on to the edge with your left hand while placing your right palm against the wall just beneath the water line, fingers pointing down. This hand position will keep you stable as you do the exercise. With your legs extended straight behind you, and keeping your knees and feet together, kick both legs simultaneously. Let the movement start with your abdominals and hips, move through the thighs and knees, and end with your feet. Repeat as many times as you can for 30 seconds. If you can't make it for 30 seconds kicking both legs simultaneously, separate your legs and kick your feet one at a time until the 30 seconds is up.
K-Tread
This exercise from Fitness works the abs, butt, hamstrings, arms, back and chest. In the deep end of the pool, make small circles with cupped hands to tread water and keep yourself afloat. Lift your right leg in front of you at hip level, not bending your knee. At the same time, point your left foot down toward the bottom of the pool. Hold this position for five seconds. Quickly switch legs, raising the left leg and pointing the right foot toward the bottom. Hold for five seconds. Continue alternating sides for 30 seconds.
Pike Scull
The Pike Scull exercises the abdominal muscles, hips and arms, says Fitness magazine. Stand in the shallow end of the pool. Fold yourself at the hips like a jackknife by sitting back in the water and lifting both legs, forming a wide V. Your head and toes should be above the water line. Holding the V position, cup your hands to tread water at your hips and propel yourself forward for 30 seconds. If your toes sink beneath the water, widen the V and tighten your abdominal muscles.
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