Many people resort to pool workouts when they are injured or simply can't handle the impact of exercising on the gym floor or with cardio equipment. If you are looking for a low-impact workout with aerobic benefits, try abdominal water exercises that can help you slim your midsection.
Wall Torso Twist
In shallow water, stand next to the wall of the pool with your back resting against it. Extend your arms out to your side and rest them on the ledge. Support your body weight with your arms and slowly lift your feet off the floor to extend your legs out in front of your hips. Press your lower back into the wall by engaging your core and position your legs side by side. Keep your legs parallel to the floor as you twist your torso to the right, allowing your legs to follow. Pause and return to the starting position before continuing on to your left side.
Knee Tucks
Stand in chest-height water. Squat down to bring your shoulders to the water line. Extend your arms out to the side at shoulder height. Tighten your abdominals by contracting your core muscles. Keep your knees bent and pressed together as you powerfully draw your knees up toward your chest. Quickly lower your feet back down with control, making sure not to let your feet slam into the floor.
Plank With Shoulder Pulldown
Hold a hand barbell in each hand and extend both arms below your shoulders in the water. Rotate your arms so your palms face your body. Engage your core and walk each foot back behind you to extend your legs and drop your hips toward the floor until your body creates a 45-degree angle with the floor. Without allowing your arms to bend or your hips to lower any farther, swing your arms up toward the top of the water. Pause briefly and swing your arms back toward your thighs without allowing your hips to rise. Return to the starting position below your shoulders.
Figure Eight
Standing in chest-height water, hold a single hand barbell by the ends with both hands. Turn the barbell so the handle is parallel to the floor and your palms are facing toward each other. Spread your feet slightly wider than shoulder-width and slightly bend your knees. Extend your arms out in front of your chest and engage your core. Without twisting your hips or bending your arms, begin drawing a sideways figure eight, alternating directions.
References
- "Water Exercise: 78 Safe and Effective Exercises for Fitness and Therapy"; Martha White; 1995
- Aquatic Fitness Professional Manual"; Aquatic Exercise Association; 2010
- "The Complete Waterpower Workout Book: Programs for Fitness, Injury Prevention, and Healing"; Lynda Huey & Robert Forster; 1993
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