Do you want to get in shape with water workouts but need to know where to start? Learn about some swimming exercises to help you improve your physical condition while doing a fun aquatic activity.
Swimming is a great sport that improves body composition, the use of fat reserves, elasticity, and thousands of other benefits that contribute to preserving our overall health.
However, exercising in the water (not necessarily swimming) can be great to stay active - you can even do water exercise if you don't know how to swim! Learn some water workouts for a complete exercise session!
The Best Water Workouts for Fitness!
1. Upper abdominals in the pool
To work your upper abs in the water, place your legs on the pool's edge, keep your buttocks on the wall, and put your arms on your chest. Try to do 20 to 30 repetitions alternating short and long crunches.
Another alternative is to have your elbows braced on the edge and your back completely straight against the pool, bring your legs together, and raise them to the line of your hips, holding the position for 30 seconds. This exercise should be repeated four times with a 10-second rest interval.
2. Lower abdominals in the pool
To work the lower abs, lean your back against the pool wall, with the water at chest level and your hands holding on to the edge. Stretch your legs out and bring your knees to your chest, exhaling. Repeat 20 to 30 repetitions.
Another alternative to work your lower abdominals is water scissors. To do this, stand upright in the water with the water at chest level and hold on to the pool's edge. Then, extend your legs to the sides and cross them in a scissors motion—alternate legs in a scissors pattern, keeping your abs contracted.
If you prefer swimming to exercise your abs, the most effective swimming style to work them will be the butterfly style since it requires a tremendous amount of strength in the abdominal area to perform the undulating movement of the body in the water.
3. Water bike
To perform the "bike" without equipment in the water, you must first stand on your back, leaning against the pool wall with your elbows on the curb.
Stretch your legs to create a 90º angle with your body. In this position, you must pedal by pulling your legs out and back into the water. Keep your abdomen strong and contracted to work the abdominal area. Do it for two minutes and rest for another two minutes before doing another set.
4. Butterfly kick
To practice the butterfly kick, you must place your arms on the pool's edge, facing the wall with your legs together. Now, with both legs simultaneously and without separating them, give a strong kick backward with speed and energy. Ideally, repeat this ten times to tone your legs and buttocks.
5. Leg lifts
Rest your back on the pool wall and your arms on the edge. Position yourself in an area with a good depth where your feet do not touch the bottom. Then, with your legs together and straight, lift them off the pool wall and raise them to a 90-degree angle at your waist, lowering back down for about 12 repetitions.
6. Jumping Jacks
To perform these jumps, position yourself in an area of the pool where the water covers you up to below your chest to get the proper resistance. The initial position is upright, with feet together and arms close to the body.
Then, jump by spreading your legs apart while opening your arms and raising them until you bring your hands together over your head. Although this exercise will be tiring, repeat it for 2 minutes as fast as possible.
7. Aqua Pilates
In Aqua Pilates classes, you get the same benefits as regular Pilates, but these are first adapted to the pool. Aqua Pilates sessions have a duration of 30 minutes and a medium-low intensity. This is also a low-impact activity suitable for people of all ages.
8. Aqua Yoga
Aqua Yoga combines the benefits of water and yoga, relieves anxiety and stress, and improves range of motion, decreasing heart rate, improving breathing, and increasing cardiovascular function, in addition to benefiting postural correction and strength. Find more great fitness swimming workouts!
How can swimming improve your fitness level?
Even if the water exercises may not be as demanding as a swimming class, there is still an evident strengthening of your respiratory and cardiac system, where swimming and water workouts increase the oxygenation of the lungs and enhance the heart's health, promoting better blood flow.
On the other hand, we also find a better sense of well-being and more motivation. And why is this? Swimming strokes and water workouts stimulate the production of endorphins and serotonin, generating a sense of well-being and relieving stress and anxiety. It can also help you to get a deep and restorative sleep after training.
Want to feel even more convinced to start swimming or to practice water workouts? Swimming and water workouts raise your heart rate and energy expenditure, contributing to greater caloric burn, fat loss, and better muscle toning.
Also, did you know that, unlike other physical activities, water workouts present less risk of impact injuries, making it a safe option for most people? We're sure you're ready to dive in!
Get the most out of your Swim Workouts!
We already know that swimming is highly recommended to maintain our overall health. However, you must consider the following points to get the most out of each water training session. Dive into fitness with water workouts correctly!
- The importance of hydration: Although you may not be able to notice your sweat during your classes, water workouts are still a high-intensity activity. Therefore, it is essential to stay hydrated throughout your workout. We recommend having a bottle of water or electrolytes so you can stop and rehydrate between workouts or when you feel it is necessary.
- The keys to all training are consistency and patience: Getting in shape takes time, consistency, and patience. No one can become a swimming or fitness expert from one day to the next. So, the important thing here is establishing habits that allow you to keep going when you feel unmotivated to reach your fitness or wellness goals.
- Rest is necessary for effective training: Did you know your body releases hormones that help repair muscles while you sleep? Rest is paramount to keeping up with a swim training plan, so having a restful night's sleep and established rest days is necessary for reaching your fitness goals. Always listen to your body and make sure you are giving yourself adequate time for rest and recovery.
Getting started with the best water workouts!
Finding an excellent aquatic exercise routine can significantly improve your fitness. If you want to get started in the world of water workouts, with the proper private swim instruction, you can tailor your aquatic exercise routine to your needs and finally find a customized workout plan.
Whether you're looking to start with specific exercises for your upper and lower abs, perform sets of abdominal crunches at the edge of the pool and participate in butterfly for effective muscle toning, or get started with Aqua Pilates or Aqua Yoga, Superprof is here to guide you every step of the way.
Superprof is the best private instruction platform in Canada, where you can find the best swim teachers and aquatic instructors to get you motivated and start you off on the right foot, knowing that aquatic workouts tailored to you contribute to better fat loss and muscle toning, reducing the risk of impact injuries.
The key to staying consistent in your exercise and achieving your health and wellness goals is finding the suitable physical activity that fits your preferences, availability, and budget. Dive in and reach your fitness goals with Superprof!
Wrap up!
Aquatic workouts benefit your health and are fun and refreshing activities. Numerous water exercises can be adapted to your physical condition and preferences, from upper and lower abs to water cycling and butterfly kicks.
Like swimming, aquatic workouts provide a significant improvement in body composition, utilization of fat stores, and improved cardiovascular function, contributing to optimal overall health. In addition, releasing endorphins and serotonin during these activities relieves stress and anxiety, improves sleep quality, and boosts your mood!
For those looking to get started with aquatic exercise, Superprof offers a personalized solution with private lessons. Whether you're looking to strengthen abs and tone muscles with Aqua Pilates and Aqua Yoga or enjoy a complete workout, Superprof connects you with high-quality swim instructors and aquatic trainers in Canada, no matter your city. Get started with swimming lessons!
With the proper guidance, you can tailor your aquatic exercise routine to your specific needs, contributing to effective fat loss, improved muscle toning, reduced risk of impact injuries, or whatever fitness goals you have in mind. Reach your fitness goals with Superprof!
Did you like this article? Leave a rating!
Loading...
