Pool Workouts for Swim Season

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It was a long, cold winter, and many of us have packed on a few extra pounds while trying to stay warm! Spring is here and it’s time to think about getting back into shape for the summer. Whether you’ll be working at a pool or just want to look good on the beach, we have a water exercise plan for you! Working out in the pool is an excellent way to tone and strengthen all parts of your body without the joint stress of normal aerobic activities. The addition of fun workout equipment like beach balls and pool noodles only makes the workout better – holding a beach ball engages arms and core, while pool noodles’ buoyancy creates an opportunity for resistance training.

  1. Make sure to warm up! Stand in waist-high water and do some jumping jacks, trunk twists, and hip circles before starting your workout regimen, or simply swim a few laps.
  2. K-Tread (good for abs, butt, and legs): In the deep end of the pool, tread water with your hands. Lift one leg straight out in front of you, to hip level, and hold it there for a count of five. Keep the other leg straight, toes pointed straight down to the bottom of the pool. Switch legs at the same time and repeat for 30 seconds.
  3. Cannonball (good for abs, hips, and legs): Wrap a pool noodle around your back and under your arms, holding on to ends. Straighten both legs towards pool floor with toes pointed. Using abs, raise knees towards chest and hold for two seconds. Straighten legs towards pool floor for one rep. Repeat 20 times.
  4. Pool Plank (good for core): Hold the pool noodle under your chest and place your toes on the pool ladder, so your body is floating horizontally in the water. Press down on the pool noodle and hold yourself in this plank position for 1 to 2 minutes.
  5. Balance Buster (good for core and legs): Stand in waist-deep water. Hold the beach ball above your head with both hands, arms straight. Stand on one leg and raise the other knee so that the thigh is parallel to the ground. While balancing on one leg, tilt upper body back and forth with the beach ball still in the air. Switch legs after a count of five.
  6. Fly Backs (good for chest, back, and arms): Start with legs in a lunge position. Arms should be straight out in front of you, palms together, thumbs up. Open your arms to the sides, and then return them to their original position in front (one rep).

Always do a cool-down activity after you finish exercising and always stretch when you’re done working out! This will help you avoid injuries and stay in the best shape possible. Consult a doctor before starting any exercise regimen to ensure that you can safely participate.

This post was written by a guest contributor for Global Lift Corp. Global Lift Corp. products are ADA-compliant and manufactured in the United States of America.