Top 10 Exercises to get fit in Water
you like being in the water but get bored
swimming up and down lanes, or just want to vary your
routine, consider trying some pool exercises. Water
exercises can also be safer and more comfortable for
and for people who are
overweight or suffer from arthritis,
joint problems. Since your weight is partially supported
and your movements slowed down, you are much less likely to
injure yourself. Try the exercises here as a starter- if you
enjoy them, consider joining a class.
ARMS: Stand with the feet apart, arms extended straight
in front of you holding a ball. Breathing rhythmically push
the ball under the water, and swing it into a
figure-of-eight pattern through the water. Feel the varying
resistance on the arms and upper body. Move in as smooth a
rhythm as you can making sure not to strain your
or back. Try maintaining a sturdy
repeat 10 times.
(Note: If you are
recovery from a shoulder injury, do not practice this
exercise in the absence of a therapist).
MARCHING: To begin with stand up straight
breathing evenly, make continuous strides as if marching
on the spot, extending arms and
legs as far as you can . The
resistance created by water will keep the march in slow
motion. Stretch your limbs to the full, pointing your toes
and pulling your arms vigorously back and forth. Start with
2 minutes or so or as long as it makes you slightly
breathless. Simply aim for a good rhythmic walking movement.
JACKS: This exercise will be greatly affected by your
fitness level, so if you are
a beginner do not get disappointed by the result. With
practice however you will be able to perform this exercise.
Start with your feet flat on the bottom of the pool and your
arms relaxed by your sides. Bend your knees and spring up
off the bottom of the pool as high as you can. As you jump,
kick your legs out to the sides pointing your toes down and
swinging your arms out to the side and up above your head so
that your limbs form a star shape. Land with knees bent and
feet apart . Once again jump up as high as you can and bring
your feet back and together with arms by your sides. Repeat
this procedure for 10 times.
STRETCH: Stand sideways to the pool wall holding onto
the edge with arm fully extended, and feet flat on the pool
floor. Inhale as you extend the outside arm overhead as in
Posterior Shoulder stretch. Exhale as you lean
hips away from poolside. Do10 times on each side.
TRIMMER: With your back against the poolside, arm along
the edge for support, draw the knees to your chest. Extend
your legs straight ahead. Inhaling, swing legs to your left
and then to your right and back to the center. As you exhale
move legs to front and withdraw to chest. Repeat this for 10
times. All through the motion keep your back pressed against
the wall. View yourself as performing the
Sitting Quadricep Stretch with both legs.
BODY STRETCH: Facing the side of the pool, grip on to
the edge with your hands. Bend your knees and press your
feet against the poolside as you inhale. While exhaling,
move hips back. Take care not to lock your knees or elbows
or strain your back. Repeat 10 times.
KICKBACKS: Stand an arms-length way from the pool wall.
keep your shoulders relaxed, your feet together and
arms hanging by your
sides. Breathe normally. Rest both of your hands against the
pool side at shoulder height. Keep your arms straight. Bend
your knees a little, tucking in your bottom as you do so.
Using your buttock and thigh muscles, raise your left leg
and swing it gently back. Keep the supporting leg bent a
little and don't raise your leg too high. Repeat 5 times
with each leg. For instructions to perform this exercise
outside the pool,
ADDUCTION AND ABDUCTION: Stand with your back pressed to
the pool side, hold on to the rod (against the wall of the
pool) for support. Keeping your back straight raise your
legs (similarly as in Waist Trimmer). Try spreading out your
legs with minimum strain on the back. Move your legs only
from the hip joint. Now draw your legs simultaneously and
smoothly together into the middle.
Once out of the pool, spread out a mat or even
your towel on a straight bench. Your knees should be bent
and feet flat on the floor. Rest four fingers lightly on the
side of your head, around your ears. Lift your shoulders and
head so that you can see your knees for a moment. Return to
the starting position gradually. Repeat about 10 times.
Relaxation is an essential aspect of completing an
exercise routine. Let your body lose and let it float on
water. You will be amazed, besides proving as an essential
sport, swimming also lets you relax.
The performance of the exercises mentioned above will depend
greatly upon you general health & fitness level. Always
warm-up and stretch out before practicing these exercises.
There is no doubt that swimming combined with these
exercises will add variety and fun to your
Dated 10 March 2014