Water offers resistance that makes it perfect for a strength-training workout, notes the American Council on Exercise. Classes enhance the resistance training effects of water by using tools like water buoys--also called water dumbbells--to create a strength-building experience. These dumbbells feature a handle with two "weighted" ends made from water-impervious polyethylene foam. The dumbbells come in different sizes--larger ones provide more resistance against the water and make your movements more challenging. Incorporate dumbbells in a strength-only routine, or alternate moves with cardio bursts like lap swims, tuck jumps and underwater jumping jacks to achieve a total body workout, suggests the IDEA Health and Fitness Association.
Step 1
Warm up for five to 10 minutes with simple, large movements. Jog in place or water walk to increase circulation and help your body adjust to the resistance and temperature of the water.
Step 2
Perform lateral raises to work the shoulders. Stand on the pool floor with your legs shoulder-width apart. Hold the dumbbells underwater with the arms extended along the sides of your thighs. Raise the dumbbells to just below the surface of the water and push against the water to return to the starting position. Repeat 10 to 15 times for one set.
Step 3
Use the buoys to work the obliques and back extensors. Stand on the pool floor and place your feet shoulder-width apart. Hold a water dumbbell in each hand, elbows bent and upper arms tucked against the sides of your torso. The buoys should be under the surface of the water. Bend from the waist toward the left and resist the movement to return to a straight up and down position. Keep the buoys tucked in against your sides throughout the movement to create resistance. Repeat on the other side. Doris Dodge-Thews, a master trainer from 24 Hour Fitness, recommends doing 20 of these moves on each side in a Los Angeles Times article from August 17, 2009.
Step 4
Execute chest flyes with the dumbbells under water. Hold a dumbbell in each hand and place the feet slightly wider than shoulder-width apart. Lift the arms out to the side so they rest just below the surface of the water and bend your elbows slightly. Hinge forward from the hips at about a 45-degree angle. Lower the arms through the water in an arcing motion until the dumbbells lightly touch in front of your pelvis. Resist the water to return to the starting position. Keep your elbows softly bent throughout the exercise. Complete 10 to 15 for one set.
Tips and Warnings
- Exercise in water that is chest deep to insure you have full range of motion for water dumbbell exercises.
Things You'll Need
- Water dumbbells
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