Five Seasons Family Sports Club Blog

Squeeze the Last Out of Summer With These Pool Workouts

Posted by Five Seasons Family Sports Club on 8/31/16 7:30 AM

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Summer might be drawing to a close, but you can still splash it up with these fun pool workouts that will strengthen and tone your whole body.

1. Water Walking (or Jogging)

Standing in waist-high or chest-high water, try walking forward for about 10 to 20 steps, and then start walking backwards to return to your starting position. Do this for about 5 minutes straight, and then rest. You can increase the difficulty by picking up your pace to a light jog. This will work more muscles in your legs, thighs, and glutes than you ever even knew you had.

2. Sidesteps

Facing toward the pool wall, step sideways while keeping your chest and toes facing straight ahead. Do this for about 10 to 20 steps, and then sidestep back to your original position. Try two sets of sidesteps for each direction. This exercise will help you shape up those hip and thigh muscles that are involved in adduction and abduction (i.e., the movement of the limbs towards and away from the center line of the body).

3. Pool Planks

You're going to need a pool noodle for this one. Hold the pool noodle horizontally (at arms length) in front of you, and then start leaning forward, as if you were trying to push the noodle down into the water. Keep the noodle under the water while you try to keep your core as straight as possible, and as you lean forward, make sure your feet remain on the floor of the pool. Try to hold this plank position for at least 20 to 60 seconds. Perform 3 to 5 sets of this one to really shape up and strengthen your core.

4. Ab Bicycle

This is another excellent exercise for shaping up those core muscles. Lean with your back to the pool wall, supporting yourself with your elbows on the edge of the pool. Now start "pedaling" with your legs in the water, like you're riding an imaginary bicycle. Not only will this exercise give your legs and core muscles a good workout, but you'll also increase your shoulder and arm strength as you use those muscles to help stabilize your body while you're pedaling.

5. Jumping Jacks

Even the simplest exercises can become surprisingly challenging when you do them in the water. Standing in waist-deep water, try doing jumping jacks as you would on land, but be mindful of how you bring your arms up so you don't sling water everywhere. This not only strengthens your thigh and calf muscles, but it also calls upon your core strength to keep you from drifting too far forward or backward during the movement. For an added challenge, try performing the whole in-and-out jack movement without allowing your feet to touch the floor at all!

6. Flutter Kicks

Hold on to the edge of the pool (facing the wall of the pool) and allow your legs to float up behind you, so that you're stretched out "Superman-style" in the water. Now kick your legs rapidly behind you in an up-and-down motion as if you were swimming. While it's okay to splash (as long as no one is nearby), this exercise provides more resistance for your leg muscles when you keep them under the water.

Did you know you can still enjoy a water workout at Five Seasons Family Sports Club even when summer's over? The indoor pool is always the perfect temperature! Keep the above workouts in mind to help you stay in shape year-round while having plenty of fun!

 

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Topics: Fitness, Aquatics