Let's Hit The Pool

Using water as resistance is good for your bod: it tones and challenges muscles and is gentle on joints.

Why are aqua workouts good for you? Water offers more resistance than air, so your muscles have to work a little bit harder, but it reduces the impact stress on your joints, which means it's great for heavier people or f you're recovering from an injury.

Working out in the water is not just a little bit more fun during the water months, but it's also a good way to mix it up if you're a regular runner or cyclist.



More on water workouts

Aqua marching warm-up

Start with 60 seconds of slow aqua marching. Then do two minutes of fast and slow aqua marching, Aqua marching warm-up.

Start with 60 seconds of slow aqua marching. Then do two minutes of fast and slow aqua marching, swapping from one to the other every 10 seconds.

Why? This is a great whole-body warm-up. Do this as soon as you get in the pool at a depth where the water is about chest high.

How? Stand tall with good posture. Raise your left knee up until it reaches hip height, at the same time driving your right arm forward and left arm back. Repeat on the other side.

 

Noodle knee raises

Do 10-15 repetitions.

Why? By holding your torso upright you are working your core and the knee raises hit the six pack muscles.

How? Hook the noodle around your back, with the ends coming through under your arms. Trying to keep your torso tall and stable, slowly raise your knees up towards your chest. You should feel this in your abs. Then slowly lower for about 4-5 seconds before starting your next rep.

Noodle running

Do 10 seconds of slow running, followed by 10 seconds fast. Repeat for two minutes.

Why? The noodle takes all the impact out of running.

You can use this as a warm-up, for endurance cardio or for interval sprints.
How? Wrap the noodle around your tummy and hook your arms over either end. This will have you floating vertically. Move to a deep part of the pool where your feet can’t touch. Start with slow running to get comfortable with the movement and buoyancy.

 

Side knee lifts

Do 10-20 repetitions.

Why? The straight knee lifts hit predominantly your six-pack muscles, while these also target your obliques.

How? Situate yourself on the edge of the pool, as shown, with your arms spread, holding onto the edge to support your weight. Your body will hang straight down the edge of the pool. Squeezing through your abs, lift both knees up and towards your left armpit, before slowly lowering. Then raise both knees up and towards your right armpit.

Prone kicks

Start with 30 seconds of slow kicks where you bend and extend from the knee. Follow this with another 30 seconds of slow kicks but this time use a whole leg kick that originates at the hips. Then do 30 seconds of each but faster.

Why? It works the core, hip flexors and glutes. It’s good cardio, and can also be used as a warm-up.

How? Hold onto the side of the pool, float your body up to the surface, then kick.