Transform Your Body with These 10 Effective Pool Exercises
Exercise is a hot topic these days, and there are tons of options out there. While some may find laps in the family pool boring or restrictive, don’t worry—there are plenty of other fun exercises you can do in the pool!
According to Life Script, the best way to start is by standing in waist-deep water. This allows your feet to stay grounded on the pool floor while your legs support some of your weight. Wear water shoes for better traction and webbed gloves to add some resistance and intensity to your movements. Remember to hydrate well before, during, and after your workout.
Here are 10 pool exercises that can help you get fit:
1. **Spiderman:** Pretend you’re the action hero climbing walls. Stand by the pool’s edge, sweep your hands back and forth, and run your legs up and then down against the wall. Alternate the leading leg each time and do 4 sets of climbs.
2. **Pool Plank:** This is a water version of the classic core exercise. Stand on the pool floor, hold a vertical pool noodle in both hands, push it down into the water, and lean forward with your head above water. Try to hold steady for 1 to 2 minutes.
3. **Chaos Cardio:** Run in a zigzag pattern from one end of the pool to the other, creating currents. Then, run straight through the waves you’ve created. Do this in 3-minute intervals, maintaining proper running form.
4. **One-Legged Balance:** This one strengthens your leg and core muscles without risking a fall. Stand in waist-high water, lift one leg, and place a pool noodle under that foot. Balance for 1 minute with your hands by your side, then switch legs. For an extra challenge, have kids run around you to create currents.
5. **Fly Backs:** Work your upper chest, back, and arms. Start in a lunge position with your right knee bent and left leg extended behind you. Stretch your arms out at chest height, open them to the sides for resistance, then bring them back to the center. Do 4 sets of 8-15 reps, switching legs for each set.
6. **Cardio/Resistance Combo:** This exercise works your upper body and core while increasing your heart rate. Straddle a noodle and pedal around the pool as fast as you can while doing the arm movements of fly backs. Sit up tall and don’t lean to engage your core. Do this for 3 minutes.
7. **Core Ball Static Challenge:** Stand in a lunge position with your right leg bent and left leg extended behind you. Hold a 6-inch inflated ball in front of your navel. Stay steady for 30 seconds on each side, then switch legs.
8. **Core Ball – Version B:** Start in the same lunge position as above, but hold the ball with your arms stretched out just under the water’s surface. This adds an extra challenge to your core.
9. **Cardio Core Ball Running:** Great for cardio and core strength. Hold the 6-inch ball in front of your navel and run across the pool as fast as you can for 1 minute. Rest for 30 seconds and repeat 3 more times, increasing your speed each time.
10. **Cardio Core Ball – Version B:** Tuck the ball under your right arm at waist height and run with both shoulders facing forward, without twisting. Run for 1 minute, then switch the ball to your left arm and run for another minute. Repeat 4 times, increasing speed each time.
These exercises provide a wonderful cross-training workout, especially for runners looking to reduce the strain on their legs and knees.
