Though he spent most of his time on camera, covering major sports events, Nick’s life-long dream was to become a sports columnist. Today, Nick researches and covers workout routines, exercise-related tips and tricks and sports diets. In need of an effective training routine? Look no further than Nick’s articles.+ info
Bored of the usual fitness routine? This easy routine is for you, keep on reading for the 5 exercises you can’t miss in the pool
1. Walk in water
Walking in water is a good exercise to start off. You are going to feel comfortable in the water and start creating resistance. Walking in water can target your arms, core, and lower body. You can increase the intensity by using hand 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. Ten minutes will do.
2. Water arm lifts
This exercise will help strengthen the muscles in your arms. Using foam dumbbells will help add more resistance.
Stand in water up to your shoulders. Hold the dumbbells at your side, with your palms facing up. Draw your elbows in close to your torso as you lift your forearms to the height of the water. Rotate your wrists to turn your palms facedown. Lower your arms back to the starting position. 1-3 sets of 10-15 reps for each exercise.
3. Lateral arm lifts
This exercise targets your upper body and is also best done with foam dumbbells.
Stand in water up to your shoulders. Hold the dumbbells at your side. Raise your arms to the side until they’re level with the water and your shoulders. Lower your arms back down to your sides. Do 1-3 sets of 8-14 repetitions.
4. Back wall glide
This exercise helps to activate the muscles in your core and lower body.
Hold onto the pool ledge, tuck your knees into your chest, and press your feet into the wall.
Push off from the wall and float on your back as far as you can. Draw your knees into your chest, press your feet down to the bottom of the pool, and run back to the wall. Continue this exercise for 5-10 minutes.
5. Jumping jacks
Jumping jacks work the muscles in both your upper and lower body. You can add resistance with wrist and 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. 1-3 sets of 8-12 repetitions will do.