Working out is fun when you\u2019re splashing in your gym or community pool. Aquatic exercises can burn fat faster. They\u2019re healing too, easing symptoms for arthritis and fibromyalgia sufferers. Dive in with 8 moves that\u2019ll keep you fit no matter what shape you\u2019re in\u2026 <\/p>\n
It\u2019s also a great fat-burner. \u201cYou can burn a higher level of calories in a shorter time in the pool,\u201d she says. Best of all, working out in the water doesn\u2019t feel like, well, work. <\/p>\n
\u201cIt\u2019s impossible not to smile as you jump into a pool \u2014 and enjoying your workout is the best way to make sure you\u2019ll stick with it,\u201d Sanders says.<\/p>\n
To get the most of your water workout, follow these tips:<\/p>\n
* Don\u2019t go deeper than waist-high. That way your feet will have good contact with the pool floor and your leg muscles will be able to support some of your weight.<\/p>\n
* Wear water shoes to improve traction and webbed gloves (usually made of Neoprene with webbing between the fingers) to add resistance and intensity to arm movements, Sanders suggests. (They\u2019re not expensive: Gloves cost about $20 from Amazon.com; shoes are under $30.)<\/p>\n
* Drink lots of water during and after your workout: \u201cYou can get dehydrated in the pool as easily as you can on land,\u201d she says. <\/p>\n
One of the easiest and most effective pool workouts is water jogging. At high intensity, this popular exercise can burn 17 calories per minute \u2014 more than on land. It also makes you stronger.<\/p>\n
Sanders advises her clients to jog for one-to three-minute intervals in waist-high water, then alternate with less cardio-heavy water exercises.<\/p>\n
\u201cIt lets you keep the number of calories burned high, but doesn\u2019t require the endurance to jog for more than several minutes at a time,\u201d she says.<\/p>\n
Ready to jump in? Many gyms, community recreation centers and Ys with pools offer water aerobics classes. But if you\u2019re ready to go it alone, add these 8 fun water exercises to your aquatic jogging routine (demonstrated by model Diane Stajszczak):<\/p>\n
1. Spiderman
Climb the pool wall like Spiderman climbs buildings! This exercise helps you defy gravity in a way that just isn\u2019t possible on land. It also provides a unique challenge to your core and back muscles.<\/p>\n
How to do it: While standing in water at the side of the pool, stabilize your upper body by sweeping your hands back and forth as you run your legs up the side of the pool and then back down to the floor. Do four Spiderman exercises, alternating the leading leg each time you reach the end of one jogging circuit.<\/p>\n
2. Pool Plank
Planks are a proven core strengthener on land. But if you don\u2019t have a strong upper body, it\u2019s hard to hold it long enough to give abdominal muscles a good workout. All of that changes in a pool. Plus, planks boost your endurance and \u201cthe water pushing and pulling on you increases the challenge to your core,\u201d Sanders explains.<\/p>\n
How to do it: Stand on the pool floor. Hold a noodle (it\u2019s also called a \u201cwater log,\u201d a long cylindrical piece of foam that floats) vertically in both hands. Press it straight down into the water and lean forward until your body is on an even incline. (Your head stays out of the water.) Try to keep yourself stable for 1-2 minutes. <\/p>\n
3. Chaos Cardio
This exercise takes jogging to a new level. By creating several currents in the pool and then running through them, you\u2019ll strengthen all your core stabilizing muscles.<\/p>\n
\u201cBe sure to run with proper alignment \u2014 ears, shoulders and hips in one vertical line \u2014 so your core is forced to do the work of keeping you upright, not your shoulders or your legs,\u201d Sanders says.<\/p>\n
How to do it: Run in a zigzag pattern from one end of the pool to the other, then run straight through all the currents you\u2019ve just created. Do these in three-minute intervals, alternating with something less cardio-intensive, such as Pool Plank or One-Legged Balance (next exercise).<\/p>\n
4. One-Legged Balance
This strengthens your leg and core muscles, the ones responsible for balance, without the risk of falling and hurting yourself.<\/p>\n
\u201cThe core has to kick in to keep you upright, increasing your static balance,\u201d Sanders says.<\/p>\n
How to do it: Standing in waist-high water, lift your left knee up and place the middle of a noodle under your left foot. (Its sides will float up into a U-shape.) Keep your hands by your side and balance with your left foot on the noodle for one minute. Then move your left knee out to the side and balance for another minute. Switch legs and repeat with the right knee lifted and the right foot resting on the noodle.<\/p>\n
For an extra challenge, lift both arms up over your head as you balance.<\/p>\n
If you\u2019re in the pool with your kids, have them jog in circles around you to create currents that will further challenge your balance.<\/p>\n
5. Fly Backs
On land and in water, fly backs work the muscles in the upper chest, back and arms. They also improve posture.<\/p>\n
How to do it: Start in a lunge position with your right knee bent and your left leg extended straight behind you. Reach your arms straight out in front of you at chest height \u2014 palms touching, fingers extended and thumbs up. Open your arms straight out to the sides, then return them to the starting position to complete one rep.<\/p>\n
Do four sets of 8-15 reps, switching the forward leg each time you lunge. To boost your cardio workout and the number of calories you burn, do your reps while walking or jogging across the pool.<\/p>\n
6. Cardio\/Resistance Combo
Strengthen your upper chest, back, arms and core with this challenging drill. It also raises your heart rate and burns more calories.<\/p>\n
How to do it: Straddle a noodle as if you were sitting on a horse. Pedal around the pool as fast as you can while doing the arm portion of Fly Backs (see above). Sit up tall with your spine vertical \u2014 no leaning. This will force your core muscles to keep you stable. Continue for 3 minutes.<\/p>\n
7. Core Ball Static Challenge
This deceptively simple-looking exercise strengthens your core as you work to keep yourself upright. By changing the position of your arms and legs, it becomes four exercises in one.<\/p>\n
How to do it:
Version A: Stand in a lunge with your right leg bent and your left extended behind you. Hold an inflated ball about 6 inches in diameter (like those found in a drugstore or toy store) with both hands directly in front of your navel. Keep your shoulders down and back. Hold this position for 30 seconds, engaging your core to keep you upright. Switch legs and hold for another 30 seconds.<\/p>\n
Version B: Do the entire exercise one more time, this time holding the ball with your arms outstretched \u2014 so the ball is just under the surface of the water \u2014 for added challenge to your core.<\/p>\n
Version C: Move your legs out of the lunge and balance on your right leg with your left knee lifted. Hold the ball in front of your navel as in version A and hold for 30 seconds. Repeat while standing on the left leg with the right knee lifted.<\/p>\n
Version D: Balance again on your right foot, left knee lifted. Hold the ball with arms outstretched as in version B and hold for 30 seconds. Repeat while standing on the left leg with the right knee lifted. <\/p>\n
8. Cardio Core Ball Running
This exercise combines old-fashioned cardio with core strengthening: The ball will add extra resistance and pull you off-center, so your core muscles will have to engage to keep you moving forward. Changing the position of the ball works your core even harder.<\/p>\n
How to do it:
Version A: Hold the ball with both hands directly in front of your navel. Run across the pool as fast as you can for one minute. Rest for 30 seconds, then repeat three more times, increasing speed through each rep.<\/p>\n
Version B: Tuck the ball under your right arm at waist height. Keeping both shoulders facing forward (without twisting toward the ball), run across the pool as fast as you can for one minute. Move the ball to your left side and run for another minute. Repeat four times, running faster each time.<\/p>\n<\/div>\n
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