Water exercise workouts are designed to help you improve the physical shape of your body without putting additional stress on your joints and muscles. Water exercise workouts range from swimming exercises to water dumbbell exercises. Water exercise workouts are ideal for people who are recovering from serious injuries as well as older individuals who may have brittle bones.
Water Running Exercise
This exercise will help improve your running technique as well as strengthen your leg muscles. Wade into the shallow end of a pool until you are about waist deep. From here, bend your knees slightly, placing your right foot a foot behind your left. Start pumping your legs up and down without moving forward or backward. Try not to use your hands by keeping them up above the water. Run in place for three minutes before resting. While you are running, count the number of steps you take during the first three minutes. Perform the exercise for another three minutes, attempting to increase the amount of running steps you take by 15 percent.
Water Triceps Exercise
This water exercise is designed to strengthen your triceps as well as your shoulders. Walk into the shallow end of a pool with your arms above the water. Stop when the water gets to the midsection of your chest. From here, place your palms on the surface of the water, with your arms bent at the elbows and your hands are equidistant from your body. Take a deep breath and exhale, pushing both of your arms down into the water. It is important that you keep your elbows locked to your sides during the entire exercise. Continue to push your hands down until they are next to your hips. Bring your arms back up with your palms facing the surface, and return to your original position. Perform three sets of 10 before stopping.
Kickboard Water Workout
This workout is designed to strengthen your glutes as well as your hip muscles. Dive into the deep end of a pool and grab a kickboard. Start your workout with a two-lap warm-up on the kickboard. Perform these first two laps at a leisurely pace, with your arms extended out and your head down during the exercise. After the first two laps, perform a two-lap sprint using the kickboard. Kick as hard as you can for two laps before resting. Take a 30-second break before continuing. Perform the same exercise for two more laps, this time reducing your speed by 15 percent. Continue to rest and repeat the exercise until you are performing the exercise at 15 percent of your total speed.
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