The feeling the water on your skin, smelling the scents around you, and the weightless sensation of floating all combine to make a dip in the water delightful. Swimming can also be a way to get some needed exercise, though! It’s possible to get an all-over workout and achieve many fitness goals with a minimum amount of strain when you exercise in a pool.
Swimming is an exceptional form of cardiovascular exercise. According to Dror Vaknin, the assistant cross-country coach at the University of Tampa, the cardio value of swimming is nothing less than miraculous. By providing active resistance to your movements, water helps you build, strengthen, and tone your muscles. Bear in mind that you should start off with pool workouts that fit your current level of fitness. Gaining more experience will make you capable of exercising at higher intensity levels later on.
When you exercise in the pool, form is just as important as it is on dry land. You’ll get better results in terms of cardio and resistance training as well as build up your endurance by sticking to intentional movements. Your goal should be to work on all of your muscle groups, even in pool workouts for abs. Common goals include optimizing your breathing, reducing drag, and learning how to move through the water more efficiently. Start by learning the individual movements and exercises you’ll be using, and then combine them into effective drills and interval workouts.
Here is a typical schedule for pool workouts for abs that fits into a 30-minute session. Keep your stomach muscles tucked when possible to improve the workout’s effect on your abs. Move with purpose and fluidity without neglecting your breathing. Remember that this is simply a guideline; any pool workout can be adjusted to suit your personal fitness needs.
Warming Up — 10 Minutes
A proper workout always requires a warm-up, and pool exercise is no exception. A great way to start is by swimming at whatever you consider to be an easy, comfortable pace for 10 minutes. This will pump up your heart rate and get you ready for more challenging activity.
Dolphin Kick — 2 Minutes
The dolphin kick is an excellent way to burn off flab and build muscle, particularly in the legs, glutes, and hips. Start by holding onto the edge of the pool with both hands, facing downwards. Keep your legs together behind you and use them to kick up and down steadily.
Water Crunches — 2 Minutes
Water crunches are a challenging way to build core strength. Lay your legs on the side of the pool and lie in the water face up. Your goal is to raise yourself up out of the water using your abs. To keep your form tight, try to minimize splashing. At a good pace, you should be able to complete 10 to 12 reps per minute.
Otter Roll — 2 Minutes
This exercise demands stability and balance. You start off floating face up in the water. Cross your legs and arms in front of you, then twist your body to your left through a complete revolution. Do 10 to 12 repetitions before taking a break and then repeating the exercise while rolling to your right.
Leg Lifts — 2 Minutes
Leg lifts are not as challenging as some of the moves described above. They’re excellent for beginners who still want to work on their abs in the pool. You need to start off in shallow water that allows you to stand with your head and arms on the deck of the pool. Face away from the edge and extend your arms behind you. Raise both legs together until they’re parallel to the surface of the water. Hold this horizontal position for at least eight seconds — more experienced exercisers may want to go longer. Bring your legs back down and complete 10 to 12 reps.
Cooling Down — 2 Minutes Or More
It’s not a good idea to jump out of the pool immediately. Take some time to relax, let your heart slow, and breathe. Swim at your own pace and enjoy the feeling of having finished your workout. Concentrate on the feel of the water surrounding you and sensory experience of swimming.
Always remember to attend swimming classes before taking up pool workouts if you’re not a swimmer. There are some great resources available at SwimmingWorkouts.net to help you master basic pool exercises and also get more comfortable in the water.
If you’re an experienced swimmer, you may find the later part of the day to be the most peaceful and enjoyable time to work out in the pool. Of course, swimming workouts can be effective at whatever time is most convenient for you.
While you’re using the pool to get the exercise that you need, don’t forget that swimming is also a highly enjoyable activity. Getting comfortable with the basic mechanics of swimming and learning water safety is important for everyone, including children. Starting your kids off in the water at an early age is an excellent idea, and it will leave them primed to take advantage of the pool as a fitness tool later on in life.
from NUTRITION CLUB CANADA http://nutritionclub.ca/pool-workouts-for-abs/amp/
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