One of the most effective places to exercise is in a pool or other body of water. The natural resistance of water helps build muscles, because you have to work to move them in the same way you would outside of the pool. If you are looking for an effective exercise routine, there are several exercises that you can focus on in the water.
Arms
In a pool, you normally use your arms for balance and direction control, but in controlled motions, you can greatly increase their strength and muscle tone. One of the best exercises for this is a simple exercise with an inflatable ball. While standing on the bottom of a pool in the shallow end, push a ball under the water and move it in a horizontal figure-eight pattern. By doing this, you can tone all the muscles in your arms. Another exercise that benefits your arms is an exercise called a pike scull. This exercise requires you to fold your body into a "V" with your head above water and your toes pointing toward the top of the pool. You maintain your body in this position by slowly moving your arms in circles as they are pointing toward the bottom of the pool.
Legs
Water is also extremely beneficial to your leg muscles. There are a few different water-based exercises that focus on the leg muscles. A basic of exercise for your legs is called water marching. For this, you need to stand in a shallow pool and start in an upright standing position. Start walking in place, swinging your arms in the opposite direction of your legs. Your left arm and right leg are forward with your right arm and left leg are behind you. Stretch your limbs as far as they can go while repeating at least 10 times. Another effective exercise for your legs is the otter roll. For this you will float on your stomach while holding an inflatable ball. Cross your ankles and use your legs to spin back and forth.
Abs
Water is also very good for your abdominal muscles. A good exercise to try is the waist trimmer. For this exercise you will lean against the side of the pool and extend your arms so they are resting on the edge of the pool. Extend your legs out so you are in a sitting position. With your stomach muscles, move your legs in a back-and-forth motion.
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