Free Water Workouts

Your local swimming pool is not just for swimming anymore. Working out in the pool provides a nice change of pace for anyone who is tired of going to the gym. Water exercise improves posture, promotes circulation, helps people who are recovering from an injury and is comfortable for people who have back pain or arthritis. Start your workout in water that is chest deep.

Warm Up

Warm up for five to ten minutes by walking in shallow water. Swing your arms back and forth just as you would while walking on land. Try to avoid leaning forward too much. Make the warmup harder by holding your hands out of the water, by walking with your elbows in and your arms extended outward, or by walking faster. If walking gets boring, try jogging, hopping or doing jumping jacks in the water as a warmup.

Lower Body

Keep your feet hip-width apart for the lower body exercises.
Prepare for a standing squat by pointing your feet straight ahead. Bend your knees and pretend that you are about to sit down in a chair. Push yourself back up from this position, and repeat until you are tired.
Prepare for a lunge by standing on the sole of your front foot and the ball of your back foot. Bend your knees, lower your shoulders into the water, lengthen your spine and relax the shoulders. Return to the starting position. Make it harder by adding a jump and landing with the other foot forward.

Upper Body

Prepare for a biceps curl by keeping your feet in a split stance and bending your knees slightly. Relax your shoulders. Let your arms hang down at the side with the palms facing front. Bend your elbows and move your arms up through the water. Repeat until you are tired. Add a water barbell to increase the resistance.
Prepare for a triceps press-down by holding your forearms close to your torso. Bend your elbows with the palms facing toward you. Extend your arms down through the water with force. Use a water barbell for increased resistance.