Water exercises are a great option for exercising muscles because they're gentle on the joints. Water acts as resistance, but at the same time provides buoyancy that helps movement. Water exercise can improve endurance, strength, coordination and muscle tone, notes the University of Washington, Seattle. If you want to tone and strengthen all areas of your body--including the abdominals--you can use water exercise. Joining a water exercise or aerobics class is one option, but it's not the only way to get a great workout in the pool. You can do exercises on your own, too.
Step 1
Stand holding the pool's rim, with your elbows facing away from the side of the pool. The water should be about chest-deep. Slowly bring both legs up to a sitting position. Keep your legs and back straight as you do this movement. Hold at the top for eight to 10 seconds, and continue breathing. Bend the knees and move them back down. Repeat 10 to 20 times.
Step 2
Move to the shallow end of the pool. Sit back into the water and tread water with your hands by your sides. Fold at your hips by lifting both of your legs together in a jackknife motion. Your body should form a V. Keep your head and your toes slightly above the water's surface. Keep breathing as you maintain the V position. Keep your hands near your hips and move them in small circles. Propel yourself along the length of the pool for up to 30 seconds.
Step 3
Go back to the chest-deep water. Face toward the pool's wall. Hold the pool's edge with your right hand and put your left hand against the pool wall, slightly below the water's surface. Keep your left-hand palm open, with your fingers pointing down. Keep your feet and knees together as you extend your legs behind you at water level. Do a dolphin kick, initiating the motion with your abdominals and hips. Make big waves by kicking hard and fast. Keep going for up to 30 seconds.
Tips and Warnings
- Repeat the circuit of abdominal exercises up to three times. Add in water walking or swimming between sets to get a cardiovascular workout.
- Always check with your doctor before starting a new exercise program.
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