Blog & TECH TIPS

#WorkoutWednesday

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 ten of our favourite pool exercises.

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

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

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

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

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

6. Knee TWIST
Cross your right elbow towards your left knee to your waist. Alternate sides. Do 2-3 sets of 10 twists on each side.

7. Sidestepping
Face the pool wall. Take sideways steps 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
Hold your arms at your sides and bend your elbows to 90 degrees. Raise and lower your elbows and arms toward the water surface, while the elbows remain bent to 90 degrees. Use arm paddles or webbed gloves for added resistance. 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 as long as you can, up to 30 seconds and switch legs. Try 1-2 sets of 5 on each leg.

10. Jogging
Start with forward and backward walking 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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