Top 10 exercises to get fit in water
January 15, 2009
Simply swimming up and down the lanes can become boring, especially if you prefer being in water. Many people love to be in water. Water exercises are also beneficial for pregnant women, overweight people and for people who suffer from arthritis, back pain or muscle or joint problems.
Here are some exercises to get you started.
Toning arms
Keep your feet apart and stand. Extend your arms in front of you with a ball in your hands. Breathe rhythmically while you push the ball under the water. Swing it into figure of eight pattern through the water. Be as smooth as possible and try to maintain your balance as you repeat it 10 times.
March in water
Stand straight and keep breathing evenly. March on the spot while extending arms and legs as far as possible. You will be able to march in slow motion only. Do it till you are slightly breathless.
Water jumps
This will increase your fitness level. However, it can be a little bit difficult for beginners. Keep your feet flat on the bottom of the pool and arms at your side. Bending your knees, jump up as high as you can. When you jump, kick your legs out to the sides and point your toes down. Swing your arms to the side up above your head so that you form a star with your limbs. Land on bent knees and feet kept apart. Do it 10 times.
Stretch to your side
Hold on to the edge of the pool and stand sideways with arm fully extended and feet flat on the pool bottom. Do a posterior shoulder stretch while you inhale. Lean your hips away from poolside and exhale.
Trim your waist
Keep your back against the poolside and arm along the edge for support. Now, drag the knees to your chest and extend legs straight ahead. As you inhale, swing legs to your left, right, and centre. Then exhale and move legs to front and withdraw to chest.
Total body stretch
Face the poolside and hold the edge with both hands. Bending your knees press your feet against the poolside. Then move your hips back. Do not lock your knees or elbows.
Standing kickbacks
Keep an arm’s length distance from the pool wall and stand with your feet together, shoulders relaxed and arms at your sides. Keeping your arms straight, rest them against the poolside. Bend your knees a little and using your buttock and thigh muscles, lift your left leg and swing it gently back. Do not raise it too high. Do it 5 times with each leg.
Leg adduction and abduction
Press your back against the poolside and use the rod for support. Keep your back straight and raise your legs. Spread them out. However, do not strain your back, move only from the hip joint.
Crunch
Do this when you get out of the pool. Keep your knees bent and feet flat on the floor. Keep your fingers lightly on the side of your head, around your ears. Raise your shoulders and head and return to starting position.
Water floating
Simply let your body loose and relax while you float on water.
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