Exercising in the water uses more muscle fibers than exercising on land. You can also avoid getting sweaty and work through a larger range of motion. The muscles of the back can be worked in a pool with variations of traditional back exercises like the pull-up and with fun exercises like the otter roll that cannot be done any other way.
Pull-ups
Pull-ups are a classic exercise for the muscles of the back, but lifting your entire body weight with just your back muscles can be difficult for many people. However, a pull-up in the water is a different story. Your back muscles still work to lift you up, but you get a big help from buoyancy and your legs. To do pull-ups in the pool, move to the edge of the pool and place your hands on the edge about shoulder-width apart. Bend your knees and straighten your arms. Then, pull your shoulders back and bend your arms to pull yourself up. Keep your legs relaxed or use them to help you lift. Go as high as you are able but try to bring your chin above the edge of the pool.
Otter Roll
The otter roll is a fun exercise that mimics the playful movements of an otter twirling in the water. Don't make the mistake of thinking this exercise is easy just because otters make it look that way. The otter roll works your back, abs, glutes and shoulders. To perform an otter roll, grab a beach ball and hold it on your chest as you float on your back. Press your legs together and flex your feet. Squeeze your abs and glutes. Then, twist a full 360 degrees down and around like a twisting otter. Next, twist to the other direction. If you cannot make it all the way around and over, begin by twisting sideways to the left and then to the right.
Ball Lever
The ball lever is a back toning exercise for the pool that also strengthens your abs, triceps and shoulders. The arm movement of this exercise is similar to the lat pullover back exercise, but everything else is different. To do a ball lever in a pool, grab a beach ball and hold it in front of you with your arms straight. Put your face and chest into the water and bring your legs straight back so you are floating face down. Hold the sides of the ball with your palms facing inwards. Press your thighs together and squeeze your abs. Then, pull your arms straight down toward the bottom of the pool until your arms are perpendicular to your torso. Continue to pull the ball down until it touches your quads. Return the ball to the starting position by first bending your elbows to bring it forward and then extending your arms overhead.
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