Aquatic exercises produce outstanding results by adding resistance and engaging your whole body.
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Though pool exercise classes are commonly filled with seniors, do not be misled about aquatic fitness and the benefits of working out in the water. By performing exercises in a pool, you are adding resistance with a reduced risk of injury. Engage your entire body and receive a strength-building workout just by adding water.
Kick Out Fat
The kick drill is an excellent lower-body workout. Take a kickboard and allow it to float atop the water. Rest your arms on it. You will not be engaging your arms in this workout. Swim across the pool and back using only your legs as a propeller. Perform 25 kick cycles -- one kick cycle being a flutter of the right and left leg --before resting for 30 to 60 seconds. Perform three sets total.
A Different Kind of Treadmill
Running in a pool provides excellent results as the water's resistance increases difficulty. High-knee sprints engage your core, hips, quads and calves for a full lower-body workout. Begin at one end of the pool and begin running toward the opposite side. Lift your knees with each stride while your arms swing forward and backward at a 90-degree angle. Try to bring your knees to your chest for the most effective workout.
Push-and-pullups are an outstanding upper-body workout, targeting your shoulders, chest, back, biceps, triceps and core. Begin by facing the pool's wall, placing your hands on the deck shoulder-width apart. Submerge your body as deep as you can in the water, keeping your head above the water line. Push yourself up until your hips come out of the water. Hold for a beat before slowly lowering yourself down. Repeat for one minute before resting for 30 seconds. Perform three sets. Avoid jumping or using your legs for the best results.
Split-jump lunges with bicep curls is an all-in-one move that targets your biceps, back, hips, glutes and quads. Take an aquatic dumbbell in each hand and place your arms at your sides. Step your right foot back into a lunge. Jump up to switch sides and perform a bicep curl simultaneous, keeping your arms submerged. You may alternate arms or, for increased difficulty, curl both arms at the same time. Repeat for 90 seconds and rest for one minute. Perform three sets.