What Are Some Good Exercises to Do in the Swimming Pool?

Swimmer Competition

A dip in the cool waters of the swimming pool is on the must-do list of most of us. We know you would rather swim in the pool than do any other workout. But do you know you can enhance your workout efforts several notches higher if you workout against the resistance of water? Yeah, that’s right, try the effective swimming pool workouts to lose body fat and watch the pounds just melt away. And working out in the water is so much fun and yes, less exhausting too!

It suits most age-groups and tailor-made for people suffering from specific conditions such as fibromyalgia and arthritis. Also, it is great for enhancing your balance, endurance, and flexibility. Just a short workout in the pool and you will be done and dusted for the day! Wow! What’s not to like? So grab your swimming suits and let’s take a plunge.

Best Swimming Pool Exercises – Dive in to Feel the Burn

Fitness and swimming pool somehow can be pronounced in one breath. The workout is fun and relaxing too, working out in summers gets you all hot and bothered, not so much though when you are working it out in the water. Let’s get down to the nitty-gritty and find out some of the awesome swimming exercises you can do without well, swimming it out across the length of the pool.

1. Spiderman Crawl

Incite the Spiderman in you and climb up the pool wall just as Spiderman would do. This gravity-defying exercise is only possible in the water. It poses a tough challenge to the core and back muscles.

Here is how you can do it:

Stand in the water right at one side of the pool. Work on your upper body and continuously move your hands back and forth as you allow your legs to move to the side of the pool and then back again to the pool floor. Do 4 quick Spiderman exercises, alternating with each leading leg each time once you reach the end of jogging circuit.

2. Pool Plank

Well, we have all done planks on land but have you ever attempted a pool plank? It is tough to do on land especially when you do not have much upper body strength, things change when you attempt one in water. Planks in water push your endurance levels to competitive levels and it challenges your core as well.

Here is how you can do it:

Stand on the pool floor and hold a water log in your hands, vertically. With all the force try to bring it right down into the water and bend forward to push your body in an inclined position. Keep your head out of the water. Remain in this position for 1-2 minutes.

3. Cardio Burst

Jog your heart out, this time in the pool. Create a number of currents in the pool and then try to run through them this will help strengthen and stabilize your core muscles. In this exercise, let your core do all the talking and not your shoulders or legs. Keep ears, hips, and shoulders in one vertical line.

Here is how you do it:

Run in a haphazard pattern from the end of the pool to the other, then zip through all the currents created by you. Start with 3-minute intervals. Alternate this exercise with something that is a little less cardio-intensive. This is, in fact, one of the best swimming pool exercises for weight loss.

4. Swimming Pool Leg Lifts

I bet you have done leg lifts before but it’s not the same as in water. This is a great core and leg workout and by the end of it, you are sure to tire all your out.
Leaning back on the pool edge, lower your legs straight down and then raise them up as high as you can, keep your legs straight and bring them together. The water makes it more difficult as you have to resist with the water force and you will have to use the body’s strength to keep your body steady.

5. Aqua Jumping Jacks

This is almost a full body workout, with this workout working on multiple muscles one and at the same time.

Here is how you do it:

When you do jumping jack in the pool, it would almost seem you are moonwalking, the move almost defying gravity. You will feel the force thanks to the water enveloping you. While you are trying to widen your stance and bring your legs together again you may feel like you are almost losing your balance. Ensure you do not let your feet touch the bottom of the floor when you bring the legs together. Want to make it harder? Try not touching the floor!

6. Flutter Kicks

This is again one of the best swimming pool exercises and this you learn when you had almost started your swimming journey. This helps you adjust to the force of water while you hold the edge of the pool and kick and flutter for dear life! It works your core, your legs, and your entire body in fact.

Here is how you do it:

Get hold of the edge of the pool or a noodle, a paddleboard and kick your legs valiantly behind you. While it may seem easy-breezy at the onset. Keeping the legs straight and together is a whole new ball game. You will also slow down as you go, but the trick is to keep it fast. Only then would you be able to get the desired results.

These easy swim workouts are your best bet to burn fat and stay toned this summer. While regular huffing and puffing on the treadmill may give you results too, but admit it, it becomes a tad boring after a few months. Make your fitness regime interesting and fun with these brutal workouts! So, what have you decided? Care to try these out? Let me know whether these workouts worked for you!

Deblina Biswas is a professional content writer at IndianWorkouts.com. She has done her graduation from Banaras Hindu University and completed her post-graduation in English. A fitness freak herself, she has a penchant for writing articles on exercises, workouts and the latest trends buzzing in the fitness world. You can follow her through the buttons below.