Take a break from the gym and take your workout to the pool. Because moving through the water reduces pressure on the joints, you may find that you are able swim longer than you would be able to exercise on land. Swimming burns calories and works your muscles, so it will tone and tighten your body. Swimming is so fun and low-impact, you may even forget you're exercising. Consult your doctor before trying any new exercises, especially if you have injuries or health conditions.
Step 1
Tread water to tone your arms, legs and back. Point your feet and lift one leg up to the level of your hip, while extending your other leg as far down to the floor of the pool as possible. Continue for 30 seconds, then switch legs and repeat.
Step 2
Do laps with a kickboard to tone your legs. Hold a kickboard with both hands in front of you, then kick your legs to propel yourself across the length of the pool. Place your face in the water and lift your head up to breathe as you swim.
Step 3
Hold a beach ball tight in front of your chest and cross your ankles to tone your abs and butt. Roll to your left onto your stomach, then continue spinning to the left until you have returned to the starting position. Breath, then continue the exercise for 30 seconds, switching directions each side you roll over.
Step 4
Place a pull buoy between your legs to tone your arms. Hold the buoy in place with your knees, then use only your arms to get across the pool. Continue for four laps, resting in between each lap.
Step 5
Tone your hips and arms in shallow water. Sit backward into the water as you tread water and lift your legs up in the air, making a "V" shape with your body. Your toes and head should be above the water. Tread water as you stay in this position, propelling yourself across the pool. Continue for 30 seconds.
Tips and Warnings
- Before you begin strength-training exercises, walk in waist-level water across the pool to warm up your body.
- Stop swimming immediately if you feel any pain while you exercise.
Things You'll Need
- Kickboard
- Beach ball
- Pull buoy
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