Water exercise comes with a number of benefits. You can get a full body workout, burn tons of calories and increase your range of motion---all without putting much stress on your joints. For this reason, it's really popular among older adults, but in reality, anyone who is looking to get into shape can benefit. When it comes to targeting the fat in the belly, there are several great exercises fit for the water.
Walking
Your body bears each square inch of weight and burns a moderate number of calories on a regular walk. But when you jump in the shallow end of a pool, you have an advantage and disadvantage. You lose the weight bearing, but you gain resistance in the water. This increase in your workload can burn calories over your whole body including your belly. Walk back and forth in the shallow end for 45 to 60 minutes.
Sprint Intervals
Start out with a 5 to 10 minute warm-up by walking through the water slowly. Then sprint as fast as you can from one side of the pool to the other, and back. Walk to the other side, walk back, then sprint back and forth again. Alternate walking and sprinting for 20 minutes, then finish with a 5 to 10 minute cool-down walking at a slow pace. Keep in mind that you are in water, so sprinting is going to be slower than on regular ground. The resistance of the water will work your leg muscles and core simultaneously.
Tuck Jumps
Tuck jumps are an explosive, intense exercise. To do these in the pool, start at one side. Squat down with your arms by your sides. Explode up in a forward leaping motion and envision yourself coming out of the water. That's how much force you want to generate. Land, then keep jumping forward in the water all the way to the other side. Turn around and jump back to the starting point. Rest for 30 seconds, then jump back and then forth again. Do four to six sets total.
Every time you jump, try to get your knees to touch your chest and swing your arms forcefully out of the water in a big circle. This will increase the intensity on your core and it will also recruit more body parts, which can lead to a higher calorie burn.
Front Kicks
Stand in a staggered stance in the water with your right leg behind you. Lunge slightly, then lift your right foot and swing your leg straight out in front of you as high as you can. Lower it back behind you, go right into a slight lunge, then repeat. Do 25 kicks then switch sides. Rest for 30 seconds and repeat four to six times.
Star Bursts
Stand with your feet together. Squat down slightly, jump in the air and extend your arms and legs into an X shape. Land back with your feet together and repeat 15 to 20 times. Rest for 30 seconds and do four to six sets.
Side to Sides
Place your arms and back against the wall of the pool with your legs straight out in front of you. Swing them to the left, to the right, back to the center, then draw your knees in towards your chest. Extend them back out, then go to the right, the left, the center and draw your knees in towards your chest. Repeat this motion 10 times each direction, rest for 30 seconds and repeat four to six times total.
Member Comments