BLOG & TECH TIPS

 

Sculpt Your Body (Swimming Pool Edition)

Keeping fit is great for your mind, body and soul. What better, more fun way to do it than in your swimming pool? Here are 10 of our favourite pool exercises that will sculpt your body in no time!

1. Squat jump
Squat down with arms extended at shoulder height; jump as high as possible while raising arms overhead. Do 2-3 sets of 15 reps.

2. Bicycle
Lean with your back against the side of the pool and your arms outstretched at the edge. "Pedal" legs at the surface for 3-5 minutes.

3. Crunch
From bicycle, extend your legs, keeping your feet together. Pull both knees into chest. Return to starting position. Do 2 sets of 20 reps.

4. Flutter kick
Hold onto the edge of the pool, arms extended; kick legs quickly. Do this for 2-3 minutes.

5. Outer-thigh lift
Stand with your left side near the pool wall, feet together, holding the edge with your left hand. Lift your right leg out to the side. Do 20 reps on each side.

6. Knee twist
Cross right elbow toward left knee at waist. Alternate sides. Do 2-3 sets of 10 twists on each side.

7. Sidestepping
Face the pool wall. Step sideways with your body and toes facing the wall. Take 10-20 steps in 1 direction and then return. Repeat twice in each direction.

8. Arm raises
Using arm paddles or webbed gloves for added resistance, hold arms at your sides. Bend your elbows to 90 degrees. Raise and lower elbows and arms towards the water surface, while the elbows remain bent to 90 degrees. Repeat for 3 sets of 10.

9. One leg balance
Stand on 1 leg while raising the other knee to hip level. Place a pool noodle under the raised leg, so the noodle forms a “U” with your foot in the center of the U. Hold it as long as you can, up to 30 seconds, and then switch legs. Try 1-2 sets of 5 on each leg.

10. Jogging
Start with walking forward and backward in chest or waist high water. Walk about 10-20 steps forward, and then walk backward. Increase speed to make it more difficult. Also, increase intensity by jogging gently in place. Alternate jogging for 30 seconds with walking in place for 30 seconds. Continue for 5 minutes.

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