Lifting weights places stress on your joints. If you have a chronic joint condition or a recent injury, the stress can do more harm than good. A pool can supply a safe environment to perform low-impact exercises that stretch, strengthen and tone your muscles. If you have an injury or medical condition, seek your doctor's approval before beginning a water exercise program.
Slow-Motion Walking
As a warm-up and cardio exercise, slow-motion walking is a great way to begin your water session. Stand in one spot and make exaggerated walking motions. Lift your forward leg knee high and extend it completely before placing it back down on the pool floor. Move your arms as though walking on land, with one arm pressing up through the water in front and the other in back, then switching positions. Use rhythmic motions, allowing your muscles to work against the resistance of the water.
Figure Eights
Figure eights tone arms, shoulders and back. Hold a ball or water weight in both hands directly in front of your body. Trace a sideways figure eight through the water with the ball, using smooth, controlled movements. Make 10 complete figure eights in each set.
Biceps and Triceps
The resistance of the water acts as weight to build muscles. Use water weights to add more surface area and increase the resistance. Hold a water weight in each hand. Bring your straight arms by your sides. Keep your upper arms, from elbows to shoulders, close to your torso. With your palms facing up, bend your elbows and press the weights toward the surface of the water. Turn your palms down, and press the weights back down by your side. Do 10 reps in each set.
Crunches
Water can ease strain in your back and hip flexors as you work your abs. Lean your back against the wall of the pool and spread your arms onto the ledge to hold your body steady. Lift your legs until they are parallel with the pool floor. Bend your knees and bring your thighs toward your chest. Straighten your legs. Next, bring your knees toward the right side of your chest. Straighten your legs. Then, bring your knees to the left side of your chest. Repeat the cycle 10 times in each set.
Abductor and Adductor Leg Lifts
Doing leg lifts in water takes pressure off of your hip and knee joints. Stand with feet hip-width apart, and your toes and knees pointing forward. Shift your balance onto your right leg. Lift your left leg to the left side of the pool, keeping your toes pointing forward, and then return your leg to the starting position. As you lift your leg, you target the abductors, or outside thighs. As you lower your leg, you target the adductors, or inner thighs. Do 10 reps on each leg.
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