When it comes to exercise, finding activities that are gentle on the joints while still providing a full-body workout can be a challenge. However, one underrated option that ticks all the boxes is pool exercises. Whether you’re recovering from an injury, looking for a low-impact workout, or just wanting to switch up your routine, these pool exercises are perfect for you.
1. Water Walking
Start with something simple yet effective: water walking. Simply walk back and forth in the pool, making sure to engage your core and maintain good posture. The resistance of the water adds an extra challenge, helping to tone your leg muscles without putting strain on your joints.
2. Pool Planks
Move on to pool planks for a core-strengthening exercise. Position yourself in a plank position with your hands on the pool edge and your body forming a straight line. Hold this position for as long as you can, feeling the burn in your abs and stabilizing muscles.
3. Aqua Jogging
Aqua jogging mimics the motion of running but with less impact on your joints. Strap on a flotation belt to keep you upright, then jog in place or move around the pool. This exercise gets your heart rate up while also working your legs and core.
4. Water Bicycle
Hop on an imaginary bicycle in the water for a great leg workout. Sit on the pool edge with your legs extended in front of you. Pedal your legs as if you’re cycling, feeling the resistance of the water with each movement. This exercise targets your quadriceps, hamstrings, and calves.
5. Pool Push-Ups
Take your push-ups to the pool for a challenging upper body workout. Position your hands on the pool edge slightly wider than shoulder-width apart. Lower your chest towards the edge, then push back up to starting position. Pool push-ups work your chest, shoulders, and triceps.
6. Leg Lifts
Stand facing the pool wall and hold onto the edge for support. Lift one leg straight out to the side, then lower it back down. Repeat on the other leg. This exercise targets your outer thighs and hips, helping to improve stability and balance.
7. Flutter Kicks
Float on your back with your arms extended by your sides. Keep your legs straight and flutter kick them up and down, feeling the resistance of the water. Flutter kicks engage your core, hip flexors, and leg muscles for a comprehensive workout.
8. Water Aerobics
Finish off your pool workout with some water aerobics. Incorporate movements like jumping jacks, cross-country skiing motions, and arm circles to get your heart pumping and work various muscle groups simultaneously.
With these 8 pool exercises, you can enjoy a low-impact, full-body workout that’s gentle on your joints yet effective in building strength, endurance, and flexibility. Next time you hit the pool, try incorporating these exercises into your routine for a refreshing and beneficial workout experience.
