Working out in a pool is a good way to get quality exercise and shake up your normal routine. Water provides gentle resistance for your muscles and gives your joints a break from the effects of gravity. A water exercise routine can work both your upper and lower body muscles and provide a quality aerobic workout. Performing several exercises one after the next will increase your heart rate even further. Consult your physician before you begin a water exercise routine.
Step 1
Perform standard jumping jacks in the shallow end of the pool. Do 10 to 20 before moving on to another exercise.
Step 2
Jog or march in place, raising your knees as high as you can. Incorporate arm movements if you need more of a challenge.
Step 3
Move into the deep end of the pool and tread water by making small circles with cupped hands. Extend your left leg straight out in front of you, with your right leg pointing at the bottom. Hold your legs in position for five seconds, then switch. Alternate legs for 30 seconds as you continue to tread water.
Step 4
Lie on your back hugging a beach ball to your chest. Float for several seconds, and then spin your body around sideways in one revolution like an otter. Repeat, spinning in the other direction, and continue for 30 seconds.
Step 5
Tread water in the shallow end of the pool. Slowly raise your legs into a pike position, folding your body like a jackknife. Lift your toes just out of the water and hold them there as you try to move your body forward in the pool for 30 seconds.
Things You'll Need
- Beach ball
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