Tired of your usual workout routine and doing the same exercises? Turn to water exercises! For those in search of a rejuvenating way to lose those additional kilos, a water workout in the Pool provides a low-impact, full-body Exercise that helps torch calories, build muscle, and promotes weight loss. Let’s explore which exercises can be performed in the pool!
Pool exercises for weight loss
Health Shots interviewed fitness expert Mukul Nagpaul, Pmftraining, and Fit India Movement Ambassador, to discover how and which water exercises can aid in weight loss. Nagpaul says, “The pool isn’t just for lounging around; it’s also an excellent place to burn calories and shed weight. Water workouts provide a low-impact, high-resistance environment that allows for an effective and enjoyable way to get fit and lose weight.”
So, let’s immediately dive into 7 pool exercises that can help you enhance weight loss and incinerate calories:
1. Water walking or jogging
Begin with the basics. Water walking and jogging deliver a challenging workout for your leg muscles while being gentle on your joints. The resistance of the water not only assists individuals with joint problems but also amplifies weight loss. Simply walk forward and backward in waist-deep water, engaging your core and maintaining an upright posture. To intensify the exercise, employ water dumbbells or execute high knees as you walk.
2. Flutter kicking
To target your lower body, flutter kicking is an effective way to tone your legs and burn calories. Gripping the pool’s edge or using a kickboard for support, kick your legs in a rapid, fluttering motion just below the water’s surface. Keep your core engaged and ensure your kicks are swift and controlled for maximum calorie burn.
3. Jumping jacks
Affirmative, you can perform jumping jacks in the water! Nagpaul says, “Jumping jacks are a classic exercise that can be modified for the pool setting to create a fun and demanding workout. Stand in waist-deep water with your feet together, then jump your legs out to the sides while raising your arms overhead. Bring your limbs back to the starting position in a swift motion. Repeat this movement for a cardio-intensive exercise that works your entire body.”
4. Pool planks
Planks are terrific for enhancing core strength, stabilizing muscles, and burning calories. To execute pool planks, clutch the pool’s edge and extend your legs straight behind you, maintaining a plank position. Engage your core and maintain the position for as long as possible. This exercise not only aids in burning calories but also improves balance and posture.
Also read: Water aerobics: Try this combination of strength training and cardio to stay fit
5. Water push-ups
Water pushups add resistance to the traditional pushup, making it more challenging and rewarding. Stand in chest-deep water facing the pool’s edge, place your hands on the edge slightly wider than shoulder-width apart, and lower your chest towards the water. Push yourself back up to the starting position. These pushups engage the chest, arms, and shoulders while also working your core as you stabilize in the water. Make sure to keep your body straight and control your movements.
6. Treading water
Treading water is a highly effective full-body exercise that can elevate your heart rate and burn calories. In deeper water, perform a scissor kick motion with your legs while using your arms to maintain balance and keep your head above water. Try incorporating arm circles or alternating arm raises to intensify the workout. Do this in the deep end of the pool and strive to maintain it for as long as possible.
7. Bicycle kicks
Similar to flutter kicks, bicycle kicks target your lower body, particularly the abdominal muscles. Nagpaul says, “To perform this exercise, lean back against the pool wall with your hands holding the edge for support. Extend your legs straight out in front of you, then pedal them in a bicycle motion. This movement engages the core and assists in burning calories and toning.”
Remember, the key to losing weight and burning calories is consistency and enjoying the process. The pool offers a refreshing and enjoyable atmosphere to achieve your fitness goals. So, take the plunge and make your workouts a splash! Remember to consult with a professional if you’re new to water workouts, and always prioritize safety. Happy swimming!
