The summer season provides an ideal opportunity to take a refreshing dip in the pool. But beyond being a mere source of enjoyment, the pool can also serve as a fantastic setting for exercises that promote both physical and mental well-being. Aquatic workouts present a revitalizing alternative to conventional fitness routines, taking advantage of water's inherent resistance and minimizing stress on joints.
In this article we are going to tell you what are the best exercises to do in the pool and strengthen in summer.
Exercises to do in the pool and strengthen in summer
Swimming
Swimming is an incredibly complete and efficient form of exercise that targets all major muscle groups. By incorporating various swimming styles, such as stroke free, breaststroke, backstroke or butterfly, you can improve your cardiovascular endurance, strengthen the muscles of the arms, legs, back and abdomen and burn calories effectively.
Jogging or running in the water
Experience the feeling of running, but in an aquatic environment. This form of exercise offers a gentle impact on the body, making it perfect for people looking to maintain an active lifestyle while minimizing stress on their joints. When putting on a flotation belt, you can effortlessly stay upright and propel yourself across the pool using movements that closely resemble running. Adjust the level of effort by speeding up or slowing down your pace.
water aerobics
Participating in water aerobics is not only an enjoyable experience, but also a very effective method of burning calories and improving cardiovascular endurance. These stimulating classes incorporate a variety of movements, including kicking, jumping, twisting and arm exercises, all synchronized to upbeat music. Participating in these group sessions allows people to reap the benefits of exercise while fostering social connections.
Squats in water
By incorporating water squats into your exercise routine, you can intensify the effectiveness of this traditional exercise in building muscle strength. Start by positioning your feet at a distance equal to the width of your shoulders, and gradually descend by bending your knees, imitating the action of sitting in an imperceptible chair. Afterwards he returns to the initial position. Repeat this sequence several times to improve lower body and glute power.
push-ups against the wall
To perform this exercise, stand on the periphery of the pool, with your hands firmly planted on the edge. Proceed to perform push-ups, making sure your body remains aligned and straight. By doing so, you will effectively strengthen your arms, shoulders and chest, while actively opposing the resistance of the water.
Exercises aimed at the abdominal muscles
When it comes to abdominal exercises, water provides a gentler, more back-friendly approach. Try doing floating sit-ups or using the edge of the pool for support. Another option is to exercise your abdominal muscles with resistance by doing water bike exercises.
Water polo and water basketball
Engage in enjoyable physical activity by participating in water sports such as water polo or basketball in the pool. These recreational games not only improve coordination and balance, but also offer a vigorous cardiovascular workout.
Other exercises to do in the pool and strengthen in summer
Here we give you other types of exercises to do in the pool and strengthen in summer:
- Skipping: To jump, run in a stationary position while alternately quickly raising each knee toward your chest. Strive to maintain this vigorous movement for a continuous duration of 30 seconds. It involves a combination of jumping, opening and closing the legs, and coordinating arm movements. Hold the power for another 30 seconds. Once you have properly warmed up, begin your workout by focusing on your upper body by performing three exercises.
- Aquatic burpees: They involve facing the wall of a pool, placing your hands on the edge of the pool, and lifting your entire body as if you were rising out of the water. By repeating this movement 12 to 15 times, you will be able to effectively work the triceps, shoulders and chest muscles, promoting firmness.
- To work your triceps, Adopt an upright posture in the water, making sure not to make contact with the pool floor. Hold on to the top step of the ladder or the edge of the pool. The goal of this exercise is to rely solely on your arm strength to lift yourself out of the water.
- To achieve toned legs and buttocks, Perform lunges in water up to your waist. Start by taking a big step forward and then return to the starting position. Alternate between legs and incorporate lateral lunges for a complete workout.
- To perform the leg swing exercise, You must stand in the water up to your waist and maintain stability by holding on to the edge of the pool. Start by gradually raising one leg to a comfortable level in the water while keeping your knees extended. Hold this position for 5 seconds before beginning a swinging motion, lowering your leg and raising it behind you. It is important to maintain energy throughout the exercise. Repeat this sequence 15 times before moving to the opposite leg.
- To perform the churro exercise, get a pool churro and fix it firmly around the foot. Find a suitable place in the water where it is not completely submerged. To maintain stability, place your arms on the edge of the pool. Start the exercise by extending your right leg, then submerge it and bend your knee until it forms a 90-degree angle underwater. Repeat this movement for two sets of 15 repetitions. Then, switch to the other foot and repeat the exercise. By performing this routine, you will effectively strengthen your quadriceps and hamstrings. Engage the oblique muscles by assuming an upright posture and raising your legs, bent at the knees, to create a 90-degree angle without making contact with the ground. Next, keep your legs together and rotate them from left to right. Complete 2 sets of 15 repetitions.
- Keep your workout strong by challenging yourself to float in the pool for a minimum of 30 seconds, without making contact with the bottom of the pool. This summer there are no excuses to stop your training.
I hope that with this information you can learn more about the best exercises to do in the pool and strengthen in summer.