To begin your water workout, start your moves either in a sitting posture or standing. It is an incredibly relaxing, relieving, and strengthening exercise that also works towards conditioning the body. Exercising in water is more relaxing and is much easier than that on land.
There are many styles of exercises that can be done. But it is always better to follow a workout that suits you under the guidance of a proper instructor. Stick to your exercise routine and watch your body sculpt itself into a perfect one. Here are a few ways you can do a fully body water workout.1
1. Start With A Warm-Up
Make sure you do a warm up before your workout.2
- A simple exercise like walking around the pool is good.
- Then stretch your calf muscles.
- Do this by placing the leg on the pool wall and bending to touch it.
- Repeat this for the other leg too.
2. Upper Body Moves
It is imperative to work the entire body and not just one particular part. Begin with your upper body.3
- Place the palms on the pool edge.
- Raise your body to a straight line position and keep your arms straight.
- Then try to bring your body down to a 90-degree angle by bending at the elbows.
- Hold in this position for a few seconds.
- Repeat this as many times as you can.
- Keep increasing the reps as your body gets used to it.
3. Lower Body Moves
Your lower body is probably the most important aspect of your workout and thus needs more time to warm up.4
- Place both feet against the pool wall
- Hold onto the edge of the pool with your knees and elbows bent.
- Hold for a few seconds and then slowly stretch out your legs.
- Straighten out the elbows and knees.
- For a few seconds, hold your feet flat against the wall.
- Repeat as often as you can.
- Place your back against the pool wall.
- Most injury
- Keep your arms along the pool edge to support your body.
- Hold your legs straight in front of the body and parallel to the body.
- Pull your legs apart and then pull them back to the original position.
- Repeat as often as you can.
4. Thighs And Hips
Most injuries, whether on or off land occur due to tight hips and thighs. So it is best to stretch them and warm them up for safety.5
- Place your back against the pool wall in waist-deep water.
- Stand on one leg and swing the other leg sideways and to the front of the body.
- Bring it to the normal position.
- Repeat for the other leg also.
- The same can be done by swinging both the legs to the sides.
- Do as many repetitions as you can.
There are quite a lot of workouts for the entire body. Under the guidance of a proper instructor, choose what suits you best and follow the instructions as much as you can. Make sure you do not strain yourself. Enjoy what you do and watch your water workout give you the best results.
|↑1, ↑2||Cooper, Dr. Kenneth H. Overcoming Hypertension: Preventive Medicine Program. Random House Publishing Group, 2012.|
|↑3, ↑4||Knopf, Dr.Karl. Make the Pool Your Gym: No-Impact Water Workout for Getting Fit, Building Strength and Rehabbing from injury. Ulysses Press, 2012.|
|↑5||Health Benefits of Water-Based Exercise. Center for Disease control and Prevention.|