Exercising in water can be a fun way to change up your workout routine. If you have a swimming pool at home or at the gym, try performing some exercises in the water. It is a much safer way to work out, especially if you are overweight. Because the water provides natural resistance, you will be able to support yourself better as you exercise. The water also makes you move slower, helping to reduce the risk of injury. There are several different exercises you can try.
K-Tread
K-tread is an exercise that will help tone and strengthen your arms, back, chest, butt, and leg muscles. Head to the deep end of the pool and tread water by making small circles with your hands. Lift your right leg straight out in front of you until your foot is about hip height. Point your left leg straight down with your toes extending toward the bottom of the pool. Hold this position for five seconds and then, quickly, switch legs, raising your left leg up and lowering your right leg toward the pool bottom. Hold again for five seconds and continue switching back and forth for about 30 seconds.
Otter Roll
The otter roll requires the help of an inflated beach ball. This exercise will help you tone your legs, butt, and abs. Float in the pool, on your back, while holding the beach ball up against your chest with both arms. Now roll to the left, over the ball, with your whole body. Continue to roll until you are floating on your back again. Use your shoulders, hips, and legs to push your body through the roll against the resistance of the water. Take a breath when you are above water again, and then roll in the other direction. Continue rolling one way and then the other for about 30 seconds.
Ball Lever
The ball lever exercise also requires the use of an inflated beach ball. This exercise should help to tone and strengthen your back, shoulders, triceps, and abs. Float face down in chest-deep water. Hold the beach ball with both hands and extend out in front of you. While keeping your legs and feet together, and your elbows locked, pull the ball from the surface, through the water, and underneath. Thrust the ball as quickly as possible against the resistance from the water. The ball should lift you out of the water where you should take a breath, although your head does not need to be below water for this exercise. Relax as you bring the ball back to the surface, and repeat the exercise several times.
Water Marching
Water marching is a simple exercise that will help to tone your legs and arms. It is also a good cardiovascular workout if performed briskly. Stand straight up in about neck deep water. Start marching in place by thrusting your right leg and left arm forward. Extend them as far as you can. Point your fingers and toes outward with each step. Switch to the left leg and right arm and continue to go back and forth in a marching-like motion. The resistance of the water will help to tone your muscles as you push through each step.
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