Water exercises can be a great way to improve your overall physical strength, as well as increase your cardiovascular endurance. Whether you’re doing a leisurely swim or a vigorous water aerobics routine, there are some simple moves you can incorporate into your workout. Below, we will explore 7 exercises to add into your water exercise routine.
1. Flutter Kicks
Leg Strength & Balance
Flutter kicks are an excellent exercise for both leg strength and balance. To do a flutter kick, stand in waist-deep water and and move your legs up and down alternately, with your feet and toes pointed. This is a great exercise to strengthen your thighs and calves at the same time as improving your balance in the water.
2. Arm Circles
Upper body Strength & Endurance
Arm circles are a great exercise for strengthening and toning the upper body muscles. Holding a pool noodle or a kickboard in front of you, rotate your arms in a circular motion against the resistance of the water. This is a great exercise to strengthen your upper body muscles, such as your biceps, triceps, shoulders and chest.
3. Scissor Kicks
Lower body Endurance
The scissor kick is great for improving lower body endurance. With your arms folded across your chest, alternate lifting your legs up and down in the shape of a scissor. This exercise will improve your hamstring, quadricep, and hip strength while challenging your cardiovascular endurance.
4. Jumping Jacks
Whole body Strength & Endurance
Jumping jacks can be an excellent water exercise for strengthening the entire body. Start by standing in waist-deep water and then jump apart with both legs while simultaneously raising your arms above your head. Repeat this a few times, focusing on your balance and strength.
Lower body Strength & Endurance
Squats are a great exercise for strengthening the lower body muscles and improving your cardiovascular endurance. Stand in chest-deep water and then slowly bend your knees while keeping your feet flat on the floor, as if you are sitting down. Hold the position for two seconds and then return to standing. Repeat several times for a great lower body workout.
6. Kickboard with Arm Movements
Upper & Lower Body Strength & Endurance
A great exercise for strengthening both the upper and lower body muscles is the kickboard with arm movements. Begin by holding a kickboard with your arms straight above your head. Move your legs in the water with alternating kicks, while simultaneously moving your arms in a circular motion. This exercise strengthens both the upper and lower body muscles, while also challenging your cardiovascular endurance.
7. Frog Jumps
Whole body Strength & Endurance
Frog jumps are a great exercise for improving your overall strength and cardiovascular endurance. Start with your feet apart, bent slightly at the knees, and then jump quickly with both feet wide apart. This provides a great cardiovascular and muscular workout, while also improving your balance and coordination.
People Also Ask
What are the benefits of water exercise?
Water exercises provide a low impact, full body workout that can help to build strength, endurance and flexibility. It is also a great way to improve balance and coordination as well as reduce stress on the body.
Is water exercise effective for weight loss?
Yes, water exercise can be effective for weight loss as it helps to build muscle mass and burn calories at the same time. It can also help to improve cardiovascular endurance, which can further aid in weight loss.
What are the best water exercises for beginners?
The best water exercises for beginners are flutter kicks, arm circles, squats, kickboard with arm movements, scissor kicks, and frog jumps. These exercises are relatively low impact and can help to promote strength and cardiovascular endurance.
What type of equipment is needed for water exercise?
The equipment needed for water exercise depends on what type of exercises you are doing. Water aerobics classes typically will require the use of a kickboard, pool noodle, and webbed gloves. For swimming exercises, a swim cap, goggles and possibly a pull buoy may be necessary.
How often should I do water exercises?
It is recommended to do water exercises 3-4 times per week for at least 30 minutes each session in order to benefit from the full benefits of water exercise.
Water exercises can be an excellent way to improve your overall physical strength, as well as increase your cardiovascular endurance. The 7 exercises discussed in this article are great for beginner and advanced water exercisers alike. By incorporating these exercises into your water exercise routine, you can improve your strength, endurance, flexibility and overall physical health.