Types of Water-Based Exercise

 

Earlier this week, I talked about the benefit of aquatic exercise, but did you know there are types of exercise developed specifically for the water? Here is a brief guide to introduce and explain some of the types of water-based exercise.

1. Squats

This exercise does not involve the use of weights. It’s a good warm-up or beginning exercise, or it can also work at the end of your routine. Here’s how you do it.

Standing in chest-level water, place your hands on the side of the pool. With your feet shoulder-width apart, bend your knees until the water comes up to your neck. Then go back up. Repeat this 10 to 40 times, depending on your level.

Squats are good toning exercise in land and water. In water, you may find them easier due to the water’s buoyancy – you don’t have as much concern about keeping your balance.

2. Tip-Toes

You will be in chest-deep water for this exercise, too. This is good for the calf muscles and ankle joints, and may help with arthritis in the joints of the lower body. Here’s how to do it.

As you stand with your hands on the side of your swimspa ( or pool if you don’t have a swimspa), roll up onto the balls of your feet, pause for a moment, then go back down on your heels. That’s all! Repeat 20 to 40 times.

3. Scissors

You’ll need a circular flotation device for this. Place the flotation ring around your middle with your arms up and over it. As you float in the middle of the device, move your feet apart as far as they can go, and then back to the middle. You will feel the muscles in your inner thighs working as you move your feet in, and the muscles in your upper thighs working to move your feet outward. Repeat 20 to 40 times.

4. Floating Kicks

While you still have the flotation device around your middle and your arms free, you can move into floating kicks. Lean backward with your arms resting on the flotation device. Then move your legs out in front of you in a series of small kicks (flutter kicks). Repeat 20 to 40 times.

5. Bicycle the Legs

In the same position you were in for the floating kicks, move your legs in a bicycle motion. Do 20 to 40 sets of bicycling the legs.

6. Push-Pull

Use waterproof dumbbells for this exercise. Hold one dumbbell in each hand. Take one step forward with one leg (for the sake of clarity, let’s say the right leg). Then push the right dumbbell forward while pulling back the dumbbell in your right hand. Then take a step with your left leg, push the dumbbell forward in your left hand, and pull back the one in your right. Repeat for 40 sets.

If you’d like exercises designed specifically for your swimspa, make sure to check out the H2Xercise book and DVD available at Master Spas dealers.  To find the dealer closest to you, check out the Master Spas Dealer Locator.

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