Working out in the water is always more fun. Aquatic exercises can help burn fat and ease symptoms of fibromyalgia and arthritis sufferers. In fact, many consider water to be among the best fitness tools.
Read on to learn about the 5 effective exercises that will help you stay fit in your plunge pool.
1. Water walking
Walking can be a great exercise. However, if you want to switch things up, you can try water walking. It is a great water exercise that boosts your fitness. With this low-impact exercise, you will not only get a great cardio workout but also help burn calories and build strength in different muscle groups.
Water is denser than air, meaning that if you are exercising in water, you will have to put in more effort than you would for the same exercise on land. It adds extra resistance to walking, challenging and strengthening your muscles in a way that you can’t get by a land-based routine. Moreover, since it helps burn more calories, it aids in weight loss as well.
Since this is a low-impact exercise, it is gentler on your joints and bones. This means that this is a safe option for people with arthritis, fibromyalgia, or osteoporosis. Since it puts less stress and pressure on your body, this exercise is great for seniors, pregnant women, people recovering from an injury, or people who are new to exercising.
To try water walking, you should walk in water that is above the level of your waist. You must be in proper form, meaning that your back and core muscles should be engaged, your back should be lengthened and straight, your shoulders should be back, and your head should look straight ahead. Make sure that your torso remains upright. Walk with a long stride, with your heel pressed first before you roll your weight onto the toes. As you walk, don’t forget to swing your arms. Once you get the right form, you can move into deeper water
2. Arm circles
For arm circles, you have to raise your arms forward in a way that they are a couple of inches below the level of the water. With your elbows straight, start making small circles with your arms. Slowly, increase the size of the circle and then decrease. Change the motion from inward to outward. Don’t let your arms cross or get out of the water.
3. Ball water exercises
Ball water aerobics is one of the best and most fun exercises you can have in your plunge pool. Since the water wants to float, pressing it below the surface of the water will create resistance that you have to overcome. With most ball-based water exercises, this is the foundational principle. For strengthening your arms, you should stand and hold the ball in front of you. Then, press the ball below the water’s surface and hold it for as long as you can. The larger the ball is, the larger the resistance will be. You can switch this exercise up by moving it in a figure-eight pattern under the water.
Another great way to use the ball in the pool for exercising is through an otter roll exercise. To start this, you should float on your back with the ball held against your chest. Next, while holding the ball against your torso, perform a 360-degree revolution. Make sure that your legs are close together. Then, repeat it in the opposite direction. Perform as many rolls as you can within 30 seconds. This exercise targets your core, legs, glutes, and back.
You can also try out a lever exercise that works your shoulders, abs, triceps, and back. For this, you have to face the pool’s bottom while holding the ball in your hands. Keep your body straight as you float on the surface. Your arms should be extended along the surface of the water and in front of your head. As you pull the ball down and back quickly, keep your arms straight. The movement will naturally tilt your body, lowering your legs and raising your bed. Next, bend your elbows and move the ball to the starting position. Continue the same for 30 seconds.
4. Add weights
If you want to increase your water workouts’ difficulty, you should try adding ankle weights. You can either add waterproof ankle weights or foam ankle weights. Waterproof ankle weights are wrapped in neoprene. They have been designed for water with weighted wallets so that you can weigh your feet down. Foam cuffs increase your feet’s surface area. You can create extra workload and resistance by using water’s drag properties.
5. Pool noodle exercise
Pool noodle exercises are great resistant workouts that you can perform with a simple foam pool noodle. Here are some that you can give a try:
1. Noodle pull/push
Even though it focuses on the upper body, you can modify this exercise for an entire body workout. For this, you have to hold the noodle near your chest with your chest-deep water and palms beneath the water surface. Start pushing down the noodle and keep it submerged until you have fully extended arms. Allow it to come up for one rep. If you want to engage your whole body, you can combine this with water walking.
2. Noodle tucks
For this, you have to go into the deeper water. Wrap the noodle under your arms and behind your back for stability. Keep your legs straight and toes pointed towards the bottom. Next, engage your abs and start bringing your knees towards your chest. Hold for two seconds and then get the legs back to the starting position. Do 10 reps.
3. Noodle push downs
This exercise includes you standing in water at your waist level, with your feet apart. Hold the noodle on the surface of the water with your hands farther than the width of your shoulder. Push down on the noodle while raising your leg straight behind you. Continue this until your body becomes parallel to the bottom. You can repeat this with your other leg.
Water workouts in your sunshine coast pool can help boost your cardio fitness and strengthen muscle groups in your body. With the above-mentioned exercises, you can make the most out of your plunge pool.