Water and pool exercises are designed to strengthen specific muscles in your body as well as improve your overall cardiovascular health and endurance. If you are elderly or recovering from an injury, performing exercises in the water will help reduce impact on your joints and muscles, promoting healing and reducing your risk of injury.
Water Weight Arm Exercise
This water weight exercise will strengthen your biceps and triceps. Stand in the shallow end of the pool with two water weights directly in front of you. Grab a water weight with each hand and extend your arms straight down at your sides. Hold your arms in that position against the resistance of the water. From here, curl the weights up until they are level with the surface of the water. Slowly lower your arms back down and repeat 12 to 15 times.
Otter Roll
This water and pool exercise will improve your balance as well as tone your abs, butt and legs. Grab a beach ball and swim into the deep and of the pool. Clutch the ball to your chest, extend your legs out towards the bottom of the pool. From here, roll to your left side, rolling over the ball until you complete a full rotation and are back where you started. Continuously roll for 30 seconds before alternating directions.
Water Marching
This swimming pool exercise will improve your balance as well as your cardiovascular health. Stand in the pool with your back straight and knees slightly bent. Try and perform this exercise in a pool that does not have a change in depth. From here, start marching towards the end of the pool, lifting your left leg up off the ground with your toe pointed at the floor. Simultaneously, your arms should come out at your sides during this march. Alternate legs and arms until you get to the end of the pool. Repeat until fatigued.
Pool Jumping Jacks
This pool exercise will strengthen your lower back and leg muscles. Bend at the knees, keeping your back straight and arms extended at your sides. From here, jump up and out of the water, spreading your legs wide as well as your arms. As you descend back into the pool, bring your legs back together and angle your arms back down towards the pool floor. Perform as many jumping jacks as you can before resting.
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