According to the American Council on Exercise, aquatic exercise offers the perfect environment for strength training because the water provides resistance to every body movement. This bodes well for your abdominals, because even if you're just walking through the water, you have to more fully engage your muscles, including your abs, in order to press through the resistance. Perform abdominal exercises in the water at the end of your exercise routine, two to three days a week.
Deep Water Leg Lift
In deep water, place your back against the side of the pool and your arms on the pool deck. Allow your legs to hang down in the water. Point your toes toward the pool's bottom and engage your abs, pressing your lower back firmly against the side of the pool. Using your abs to initiate the movement, hinge your legs forward at the hips, lifting your legs up through the water. When your hips form a 90-degree angle, press your legs back down through the water, returning to the starting position. Keep your back in contact with the wall throughout the movement. Repeat eight to 12 times.
Kickboard Oblique Twist
Stand in belly-button-deep water, holding a kickboard. Spread your feet wide, and squat down into the water so the water is at chest-level. Extend your arms directly in front of your body, holding the kickboard perpendicular the the pool bottom and horizontally across, almost as if you were using it as a shield. From this position, swing your arms from your shoulders to the left of your body, so that you have your "shield" on your left side. Your left arm should be straight, while your right arm is bent, but across your chest. Hold this position firm, and twist your torso to the right, pushing the kickboard through the water. You will have to engage your abs to perform the movement. Return your torso to center and repeat 10 times. Perform the movement on the opposite side of your body as well.
Otter Roll
Fitness magazine added a little fun and creativity to their aquatic workout suggesting the use of a beach ball as part of the routine. If you don't have a beach ball, the otter roll move can also be performed with a kickboard. Float on your back with the beach ball or kickboard hugged to your chest. Take a deep breath and roll to one side, over the top of your equipment and around in a circle. When your face breaks the water, take a breath and immediately continue the movement. Aim to roll for 30 seconds before taking a break. After a short rest, repeat the movement, but roll to the opposite side.
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