WATER AEROBICS
Muscle worked: build arms, chest, and shoulders strength.
A. Stand along the side of the pool and place your hands a little wider than shoulder-width apart on the gutter or edge of the pool.
B. Bend your arms and lean in toward the wall, then push yourself back out.
C. Repeat this exercise slowly and until your arms feel tired.
D. Be careful not to push it too hard until you know your limits.
This exercise reminds me of a student I had in Highland Park. How he would crawl the classroom walls like Spiderman which definitely define Newton theory of gravity. This style would create an awesome exercise for your back and core muscles.
Stand in the water at the sides of the pool.
Secure your upper body by pushing your hands back and forth as you run your legs up the side of the pool and back back down to the pool floor.
Do four Spiderman exercises, alternating the leading leg each time you reach the end of one jogging circuit.
Targets triceps, abs, and obliques
A. Begin with back facing side wall of pool and place palms on edge behind you, fingertips facing forward.
B. Bend left knee to place left foot flat against wall and raise straight right leg to hip height in front of you.
C. Straighten arms to lift out of water (similar to a land-based triceps dip); lower to start.
This exercise can strengthen the muscles in your core and lower body. Add ankle weights to increase the difficulty.
Stand in water at waist height.
Engage your core as you lift your right leg, bending your knee until your leg is level with the water.
Pause with your leg lifted for a few seconds.
Extend your leg straight out and hold this position for a few seconds.
Slowly lower your leg down, keeping it straight.
Repeat this move with your left leg.
Continue for 5-10 minutes.
Targets: your upper and lower body.
Jumping jacks offer cardiovascular benefits. Jumping jacks can help you burn fat all over your body, including your belly, faster mainly due to their high intensity and the large number of calories burned. You can reinforce the tension by using wrist or ankle weights.
Stand in water at chest level.
Start with your feet together and your arms at your side.
Jump by moving your legs outward and, at the same time, bringing your arms over your head.
Jump again to return to the starting position with your feet together and your arms at your side.
Do 1-3 sets of 8-12 repetitions.
Targets your arms,core, and lower body.
Walking in water is a great exercise to begin with as it assists you get a feeling for how you can reshape your whole body. You can reinforce the tension by using wrist or ankle weights.
Start off walking in shallow water, around waist height.
Lengthen your spine and walk by putting pressure on your heel first and then your toes, instead of walking on your tiptoes.
Keep your arms at your side, in the water, and move them as you walk.
Engage your core and stand tall as you walk.
Continue walking for 5-10 minutes
Targets back, arms, abs, butt, and legs
A. With back to edge of pool, hold kickboard with both hands so that it’s vertical (rounded edge up) and half of it is below the surface of the water.
B. Push off wall with feet, holding kickboard in tombstone position, and kick as hard as you can toward opposite side of pool.
Continue for 1 minute.