Can I Work Out in the Swimming Pool?

Swimming Pool workouts are a great way to exercise and tone muscles. While it is gentle on your joints, the continuous resistant forces all of your muscles to engage. And you can workout without breaking a sweat. Here are some exercises, which especially target the abdominal muscles.

Water Crunches
It is quite challenging to do crunches in the water, but it is very effective. Float on your back with your legs toward the side of the pool. Put your lower legs (up to your knees) up on the deck. Stretch your torso and lie flat in the water, then pull your belly button in and use your abs to pull your upper body out of the water as far as you can. Can you lie back down, without a big splash? When doing crunches in the water you might gain more control and will also achieve a better range of motion.

Otter Roll
For this exercise you have to float on your back in the middle of the swimming pool. While crossing your legs and your arms over your chest try to quickly roll your body over in the water. Do ten to fifteen repetitions on one side first, then try to roll your body to the other side.

Dolphin Kick
You do not have to be able to swim dolphin style to try this exercise. Just hold on to the wall and let your body float face down in the water. While keeping your feet together, kick your legs up and down in one long motion. Try to keep going for 30 seconds. You will not only work your abs, but also target your glutes and leg muscles.

More Kicks
You also can try the dolphin kick while holding on to a kickboard. If you are getting tired, alternate the dolphin kick with some backstroke kicks. Start holding the kickboard facing the water, than turn over to your back. Focus on tightening your abdominal muscles all the time. If your body sinks more than an inch below the water level, your abs are probably not tight enough.

Knees to Chest
This exercise will probably be pretty easy for you, so keep on doing a few more sets. Pulling the knees up to your chest under water will exercise your lower belly.  Position yourself with your back in the corner of the deep end of your swimming pool. Hold on to the deck and make yourself as long as possible, try to reach the ground with your toes. While contracting your abdominal muscles, bend your knee and bring it up to your chest. Alternate sides.

Leg Lifts
The starting position is the same as for the knees-to-chest exercise. Instead of pulling your knees up, try to lift both legs to a horizontal position. Hold for a few seconds and lower the legs down again. Challenge yourself by doing slower and faster lifts, or by performing circular movements with the legs in the water. You also can start with one leg at a time.

Walking in Water
For this exercise you should be able to stand, but your whole body should be under water (except for your head). Start by walking from one side of the swimming pool to the other. For a bigger challenge start lifting one of your legs to hip-level, alternate. Make sure to tighten your abdominal muscles at all time.