Water workouts are a beneficial method of exercise that provides an aerobic workout and strength training without putting excess stress on bones and joints. The Centers for Disease Control and Prevention reports that exercising in water can help ease the symptoms of arthritis while providing mental health benefits. Many variations of land-based exercises can be implemented in the comfort of a pool to help you achieve your weight-loss goals.
Jumping Jacks
Jumping jacks are an effective method of aerobic exercise to boost your metabolism and help burn excess calories. Stand with your feet flat against the pool bottom, arms relaxed at your sides. Bend your knees and jump straight up while bringing your arms outward and upward. When you land after this jump, your feet should be apart, legs bent at the knee, back straight and arms spread diagonally away from your body. With the next jump, bring your arms and legs back to the original position. Perform three sets of 10 repetitions of this exercise.
Tummy Toner
Lean your back against the edge of the pool and bring your arms out of the water. Stretch your arms out away from your body along the side of the pool for stability. Tightening your abdominal muscles and keeping your back straight, lift your legs out in front of your body, keeping your legs straight and toes pointed away from you. Keeping your legs together, slowly move your legs from the left side to the right side and back to the middle. Perform three sets of 10 repetitions of this exercise.
Water Weights
Strength training is crucial for losing body fat by building muscle that requires more calories for maintenance. Train large muscle groups to burn more calories and build more muscle. To help build muscle in your arms, grasp the water weights in your hands and stretch your arms out in front of you with your palms pointing down. Slowly push the weights underwater as far as you can, holding your arms close to your body and keeping them straight. Hold this position for three seconds. Return to your original position. Perform three sets of 10 repetitions of this exercise.
Run Your Laps
Running underwater creates more resistance, therefore offering you an even more beneficial aerobic workout. On the shallow end of the pool, begin jogging from one end of the shallow end to the other. Once you have gotten used to the balance necessary for performing this exercise, go faster. Run as hard as you can from one side to the other. Work your way up to running for at least 20 minutes at a time for maximum weight-loss results.
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