Working your abdominal muscles in the pool gives you a chance to add variety to your workout. The pool provides a place to try a wider range of motion to work out your muscles in a new way, including your abdominal muscles. The resistance provided by the water makes for a challenging workout when you participate in water aerobics.
Pike Position
The pike position is similar in all sports, and works your core muscles, including abdominals. In pike position, you extend your legs directly in front of your body, holding them together while leaning back. The pike is similar to a V-sit in Pilates. In the pool, bring your legs up and use your hands and arms to keep your head above the water. Keep your core tight and engaged throughout the exercise. The goal is to complete one lap of the pool keeping your toes out of the water in pike position. If you prefer, you can simply stay in the shallow end and hold position for one minute.
Leg Lifts
Leg lifts work each side of the abdomen independently, as well as engaging your gluteal muscles and quadriceps at the front of the thighs. If you are not comfortable in the deep end of the pool, stand in the shallow end for the exercise. If you are comfortable, swim to the deep end until you can extend your legs straight down without touching the bottom. Use your arms and hands to keep your head above water. Contract your abdominals, and lift one leg as high as you can. Hold for five seconds, release, and lift the other leg and hold. For more challenge, do leg scissors in the deep end, keeping your abdomen engaged.
Dolphin Kick
The dolphin kick works the lower abdomen as well as the tops of the thighs. If you're comfortable in the water, use a kickboard to complete a lap at a time. If you prefer, hold onto the side of the pool to do the exercise. Face forward, and extend your legs behind you. This kick is the same one used for the butterfly stroke. Keep your ankles together and engage your core. Kick keeping your legs behind you, mimicking the movement of a dolphin.
Considerations
Abdominal exercises in the shallow end or using the pool edge are safe for those who don't know how to swim. However, make sure there's a lifeguard on duty or that you swim with a buddy to avoid any drowning hazard. Remember to stretch after your workout to minimize soreness.
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