Just getting started? Learn some new techniques before you hit the pool. Mastered all of the basics already? You might be interested in adding some new moves to change up your workout routine. Below we’ve compiled a list of 5 exercises (for all swimming levels), recommended by water fitness expert Dr. Jane Katz – try them out next time you suit up!
1. Run For It!
Water jogging can be practiced in either shallow or deep water. If you’re in shallow water, water shoes can help reduce the impact on your feet and joints. Simply use your legs to stride through the water, ensuring that your back is in a vertical position and that you’re pumping your arms at your sides. Keep a consistent pace for a strong lower body workout. For extra resistance, add water gloves or buoyant ankles cuffs.
2. Perfect Push Ups
For an effective upper body workout, try performing some push ups in either shallow or deep water. To begin, face the pool wall and place your hands at the edge, shoulder-width apart. Use your upper body strength to straighten your elbows and lift your upper body up and out of the water. Continue this motion for as many reps as you desire.
3. Swimmers’ Sit Ups
Less stress on your back and more burn in your middle (the good kind). With arms extended, stand next to the pool wall while holding onto the deck. Bend your knees, bring them together and pull them toward your chest while lifting your legs. Extend your legs outward and drop them underwater. For extra intensity, you can add weighted ankle cuffs for a powerful abdominal workout.
4. Arm Circles
Round and round, we go. In shoulder-deep water, stand with your arms underwater extended to the sides and bend your knees slightly. Keep your arms straight and rotate them in forward circles and then alternate with backward circles. Make sure to flex your wrists up and down as you rotate your arms for the best upper body workout.
5. Take the Lunge
Aqua-lunges are an excellent exercise you can use to cool down from your main set. Face the pool wall and hold the edge with both hands, shoulder-width apart. Place your feet against the wall in a straddle position, wider than shoulder width. Shift your body weight to the right, bending the right knee, while the left leg is extended. Hold the stretch. Return to center and then shift your body weight to the left, and repeat.
Make sure you’re properly geared up before you try a new water workout! First, find a chlorine resistant swimsuit that works with your routine and fits your body perfectly. Grab some water, and if you’re exercising outdoors, apply sunscreen regularly. Goggles, a bathing cap and a towel are also essentials.