Fitness
Mermaid-style strength training.
Some trainers even believe thatwater workoutsare better than a lot of out-of-water workouts, she tells Bustle.
Ready to jump in?
Keep scrolling for 13 exercises to try in the pool.
Stand in waist-deep water with feet shoulder-width apart.
Perform a regular squat by bending your knees.
Lower your hips as if sitting in a chair.
Explosively jump up as high as it’s possible for you to.
Reach your arms overhead.
As you land, go back into a squat to cushion the impact.
Plant your hands shoulder-width apart on the side of the pool.
Press into your hands as you hop up.
Straighten your arms.
Sink back down and pop up again.
Repeat for 60 seconds.
Its also good for hip mobility, she says.
Stand with feet hip-width apart.
Bring one knee up, like youre marching in place.
Push your foot back down and raise your other knee.
Keep your chest raised and core engaged.
Hold your arms in front of you for balance.
March at a faster pace to get a harder workout.
Do 30 seconds on, 30 seconds off.
Repeat four times.
To add some structure, Berger suggests trying a round of arm circles.
Stand in shoulder-deep water.
Make a T with your arms.
Keep a slight bend in your elbows.
Make small forward circles in the water.
Next, raise and lower your arms in tiny pulses.
Make small circles backwards.
To level up, stand on your toes and do calf raises at the same time.
Do four 30-second rounds.
5Squats
Regular squats feel brand new when you do them in water.
Stand with your feet shoulder-width apart with the water level at your chest.
Lower your body into squat position by bending your knees and pushing your hips back.
Keep your back straight and chest lifted.
Stand back into starting position and repeat.
This is an amazing exercise if you want to get your heart rate up as well.
Stand facing the edge of the pool.
Hold onto the side.
Extend your legs straight back behind you.
Perform quick kicks keeping your legs straight and close together.
For a bonus, bring your knees quickly in towards your core.
Try for three sets of 30 to 50 kicks.
Stand in waist-deep water with your hands on your hips.
Take a step forward with your right leg.
Lower until your knee is bent 90 degrees.
Do 10 to 12 lunges.
Repeat with the opposite leg.
Aim for three sets per leg.
8Poolside Push-Ups
Not in the mood to do push-ups on dry land?
Let the water guide you through pool push-ups.
Stand facing the pool wall.
Rest your palms on the side of the pool shoulder-width apart.
Lower your body towards the wall.
Bend your elbows 90 degrees.
Push yourself back up to the starting position.
The resistance of the water takes the place of dumbbells to work your arms and legs.
Stand up straight in chest-deep water.
Start with both arms down at your sides.
Bend your arms 90 degrees for a bicep curl.
Shift your weight to one leg.
Bring a heel up as close to your butt as possible.
Lower your arms.
Repeat this movement, now lifting the other leg.
Stand in waist- to chest-deep water.
Hold onto the side of the pool.
Begin walking backwards.
Keep going for 60 seconds.
11Pool Jacks
Use your pool noodle to do a quick round of pool jacks.
This water aerobics-inspired move will get your heart rate up and work your arms.
Wade over to waist-deep water.
Hold your noodle in front of you.
Lift the noodle above your head as you do jumping jacks.
Jump your feet out wide, then back in.
12Core Rotaters
Pushing against the resistance of the water makes for a good ab workout, too.
This twisting motion works your obliques.
Stand with your feet wide apart.
Keep your hands together.
Use your core to rotate your arms to the right.
Come back to center and rotate your arms to the left.
13Freestyle Swim
To keep things simple, go for a casual freestyle swim.
Push off the side of the pool wall with your feet to propel into the water.
Extend your arms forward.
Alternate your arm strokes while kicking your legs in a fluttering motion.
Breathe by turning your head to the side when your arm is out of the water.
Aim for one to 5 laps or 25 meters.
Studies referenced:
Alkatan, M. (2016).
Improved Function and Reduced Pain after Swimming and Cycling Training in Patients with Osteoarthritis.
Effect of regular swimming exercise on the physical composition, strength, and blood lipid of middle-aged women.
Pieniazek, M. (2021).
Body Balance and Physiotherapy in the Aquatic Environment and at a Gym.
Biomed Res Int.vdoi: 10.1155/2021/9925802.
