Many of us like to soak up in a swimming pool for hours altogether. It is a great activity, that works as a real stress buster for both body and soul. Utilizing this activity as a source of exercise is always a good thing to do. Swimming assists fat loss, and is hence a great alternative for people who want to lose weight, but simply hate to go to the gym. Water, naturally resists movements, and also causes buoyancy, which creates perfect exercising conditions for those who are suffering with joint pain, and other such physical traumas that hinder their regular exercise routines. It is the reason why water exercises are gaining popularity amongst weight loss aspirants.
People of any age group can indulge in various exercises that can be performed in a swimming pool. Regardless of your fitness level and exercising experience, warming up is the most vital part that you need to practice. Warm up stretches help to loosen up muscles, and provide greater flexibility level, hence, some nice warm up exercises are essential for any workout routine. You can practice something as simple as stretching for a few times or power walking for a couple of minutes. The best way is to walk the length of the pool 3 to 4 times. Once you are warmed up, then you can begin the mentioned exercises for swimming pool.
» Water Cycling
Aqua aerobics or water aerobics is the best that you can do for weight loss. There are numerous water aerobics exercises that you can easily learn. Water cycling is easy as well as effective. To perform this exercise, you need to find support of a pool wall, and then place your arm over it. Make sure you can hang from that wall, without slipping down. If you are not so confident, then you can simply wear a swimming tube, and put your arms over it. Now that you are hung comfortably on a support, start cycling. Continue cycling for about 20 minutes, and increase the duration gradually.
» Water Squats
Water squats is an easy aqua exercise for weight loss. To do water squats, get into the pool and stand by keeping at least 3 feet distance between your legs, put hands on your waist, and start squatting. However, maintain a straight back posture, and make sure that your knees do not cross the line of your toes. Now, as you squat, lift up your arms above the shoulders, and then bring them down gradually. You need to perform 3 sets of 16 squats per sets. Once you learn the basic way of squat exercises, you can easily try a few variations in it. For example, you can use dumbbells. This way you can easily bring variety in the exercise.
» Oblique Crunches
Oblique crunches is one of the best swimming workouts for abs. For that, float on your back and bend your knees. Then put your one hand behind the head. Make sure that elbow of the folded hand is showing outward direction. Then place the next hand to the side of your body, and the palm facing the pool water. Then place the knee (opposite to the folded hand) on the other knee, and start lifting your shoulder in the direction of knees. Make sure you keep the elbow out, and crunch the abdominal muscles. Then slowly return to the starting position, and repeat the exercise a few more times. Once you master oblique crunches, then you can increase the frequency and duration of the exercise.
» Water Walking
Water walking is one of the best pool exercises for back pain. The best thing about this exercise is that it can be performed by those who can't swim as well. Since water makes your body buoyant, it also relieves stress from the muscles and joints. Hence, it is often suggested that one should walk in deeper water to get more resistance and stress relief for bad backs. It is also an easy exercise for adults affected with arthritis. You need to place your whole foot on the pool floor, tighten the stomach muscles, and extend your hands in outward direction. Once you get into this position, then walk forward, the length of the pool. You can even try walking sideways, backward, and zigzag pattern to bring a variety.
As we all know, swimming is the best exercise for people of all ages. There are various types of workouts for abs that you can try. There are many simple swimming workouts like front crawl, sidestroke, and breaststroke that you can learn, and carry out on a regular basis. Swimming exercises are excellent for elderly, as well as those suffering with back pain and joint pain. Most manuals often recommend that one should not overuse these exercises since they can aggravate certain injuries like lower back pain and leg pain. Other than that, moderate amount of swimming is always healing and refreshing for your body, with the added benefits of keeping you healthy and fit.
If you are looking for swimming pool exercises for adults, then you can stick to water aerobics, water pilates, and deep water walking or jogging.
Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.