Are you looking for fun & effective ways to slim down this summer ?
Do you want to lean out ?
How about stronger & more defined muscles ?
Then you are going to love this Water Fitness Workout! Because when the weather gets warm outside, I love going outside to the pool to workout in the water. And I bet you will love it too! Now don’t let the water fool you into thinking this is going to be easy! As you will be surprised about how you can truly slim down, lean out and get stronger with the resistance of the water.
So, if you have a pool or access to a pool, then I challenge you to try this workout. Also, doing a different type of workout brings great challenges and changes to your body. And if you don’t have access to a pool? Then how about a lake? It can definitely be done in a lake. And remember there are so many public pools that you have probably have access too, like the YMCA and city pools.
It’s Perfect for Everyone: Truly, anyone can do these water workouts no matter age, ability, size, or injuries. As the water creates a perfect environment for non-impact movements; yet challenges your body while creating awesome toning & strengthening. And what a fabulous way to get a workout in while being in the water!
BONUS: With constant water resistance, you will feel all of your muscles working hard. As this pool fitness workout is focused primarily on the upper body and core; yet you will still feel your abs & lower body getting a great workout too.
DO: depending on the weight you choose (light, medium or heavy) will determine the number of sets/reps. As I suggest to strive for 3 sets of 10 reps each for beginner level, 3 sets of 15 reps each for intermediate level & 3 sets of 20 reps for advanced level.
SINGLE ARM PUSHDOWN:
- First keep your core tight the entire time and also make sure your shoulders are parallel to the water and do not lean to one side. Also, for a greater challenge, stack 2 weights together.
2. Another benefit to this exercise is it will get your heart rate up + tone your body. So keep your weights below the water level to get the greatest resistance. And maintain a tight core the entire time while twisting.
CHEST + BACK FLY
3. So bend at the waist while keeping the weights below the water level the entire time. As you push the weights through the resistant water. BONUS: As you bring the weights together, crunch your abs for an additional core workout.
4. Now the closer you keep your feet together the greater the core workout. Because the water will move you around and require you to stabilize your core.
UPPER CUT PUNCH
5. Furthermore, when punching, keep your elbows bent and use your oblique muscles (the muscles on either side of your abs) while pushing the weight through the water.
6. While you bring the weight forward (keeping below the water level) use your bicep muscles. Then bring the weight behind you to work the tricep muscles too. Also, go in deeper water for greater resistance, as I went in shallow water to better show my grip.
7. Now this movement is an excellent way to tone your upper body but it does requires a lot of strength. So start slowly and if you are not strong enough to lift yourself; try and use the side of the pool by placing your feet there for assistance.
8. Another great exercise for building and toning your muscles, but it does require great strength. So if needed, use the side of the pool with your feet for assistance.
BELTED FORWARD STROKE
9. For this reason, I love using the water belt to add another dimension to my workouts. Because with the belt on, I can isolate my arms during the workout. Plus with the water gloves on, the resistance in the water is so much greater. And when I open my fingers (like a web hand) the exercises are even more difficult.
BELTED BACKWARDS STROKE
10. Finally, use all your arm strength to push through the water with a full movement from back to front.
As with any workout, the equipment is what can take your workout to another level. So, this is why I highly recommend making them a part of this water workout. If you are needing to purchase any of these items, here is what I recommend in order of importance. First, the water weights. Second the aqua fit training gloves. And third the water belt.
And just like dumbbells, these water weights come in different strengths too. For a beginner I recommend the light, for an intermediate, medium and for advanced, heavy. Also, the aqua fit training gloves come in different hand sizes. I use a medium size glove and I think most women probably would too. The water belt can be adjusted for many different waist sizes just by pulling the strap tighter or loser.