Water is an ally when exercising your body, since you have the possibility of performing very different actions. Under an aquatic environment, your body is capable of moving in a different way than the land surface. It is a very effective way to recover from some type of physical injury. This is due to the resistance required to move in the water. Something quite positive about this medium is that you do not need to do a long-term aquatic exercise routine. Well, with about 20 or 30 minutes a day in the water, you can cover a complete workout of your body.
With aquatic exercises you can tone your muscles, while improving the flexibility of your limbs. The benefits of this method are many, as you can improve your blood circulation and reduce stress in surprising ways. Exercising in water makes you obese because of the amount of calories you burn. Performing a daily routine under water also helps you reduce your risk of osteoporosis and arthritis. There are many exercises that you can do in the pool, however, these are the most practiced in the water.
1. One of the most common aquatic exercises is walking and running …
It is one of the aquatic exercises to perform with the water at the waist, the principle is the same. It consists of walking under water for about 20 steps forward and then going back the same 20 steps . You can increase both the number of steps and the speed with which you take them. Depending on the resistance you have at the time of performing the exercise. Sometimes you can race with a little more effort. In that case the speed will depend on the strength you have. It is one of the most common and simple exercises that you can practice in the water.
2. Water strides are perfect for a good workout …
Unlike doing them on land. Strides such as aquatic exercises can be longer than normal. By the nature of the environment, water allows you to stride forward with greater power and gain more height. It is advisable to alternate the front strides with some lateral strides to perform a more complete exercise . Repeat the process with both legs throughout the routine, changing them in the process. Do about 3 sessions with at least 10 repetitions per session to tone your leg muscles to the maximum.
3. The bike under water
To perform this exercise you need a complement, the so-called pool churros that are used in many aquatic exercises. The exercise consists of placing your arms on the churro, placing it under your armpits to keep you afloat. Next, you must move your legs forward in a circle. The action must be performed as if you were pedaling on a real bicycle but under water. The speed with which you perform the exercise should go up as far as you can go. It is advisable to do it for at least 3 minutes for each session.
4. The leg lifts
This is one of the aquatic exercises that you can do with more variations under water. You can perform lateral raises with your trunk straight, lifting and alternating each leg in the process. The lift can also be done from the front using the same starting position at the edge of the pool. In this case, since the leg goes to the front, you should not fully stretch it as in the side raise. For both modalities, lift both legs about 15 times per session and in 2 or 3 sessions in total.
5. Back kick
This is another of the most demanding aquatic exercises, but at the same time quite beneficial. Especially to tone the area of the legs and buttocks. The exercise consists of locating your feet by throwing them backwards one by one repeatedly. The idea is that you maintain a correct and comfortable posture to perform the repetitions. Try to do it with the pool water higher than the waist, in this way, the legs can be raised more comfortably towards the back of the body. Repeat the exercise 15 or 20 times, repeat the session at least 2 times a week.
6. Exercising the triceps is possible in the water
Doing aquatic exercises for triceps is something you can do if the pool where you practice them has a ladder. The idea is that you place your body in a vertical position in the water and in front of one of the steps. Keeping you afloat and without touching the bottom of the pool. Hold the ladder at the top. Then push your body up to get out of the pool, using only the strength of your arms and triceps . Repeat this process about 15 times during the day to tone your arms, do at least 3 sessions per workout.
7. Squats and push-ups: the ideal aquatic exercises
Squats in water follow the same principle as squats on dry land. Try to do them shallow so that you do not have to submerge completely when going down and slowly so as not to bounce. Squats can be alternated with knee bends, both aquatic exercises will improve all the muscles of your body. In push-ups, you should keep your legs bent and your thighs parallel to the ground. Then raise your body and lower again, returning to the starting position with your legs bent. 20 reps is enough.
8. Arm raises
This is another of the aquatic exercises to do in shallow water, due to its nature. It consists of sitting inside the pool, taking only your neck and head out of the water. With your arms stretched down, you continue to raise them to the front keeping your palms always open. Then you lower your arms back to the ground and repeat the process about 20 times. The effect you should achieve is as if it were the movement of a hinge by slowly repeating the lifts. This way, your arms will remain very firm.
9. The water jumps called burpees, what are they about?
Burpee jumps are ideal for toning the muscles of the arms, shoulders, abs, and also the legs. The exercise consists of standing up in the pool supporting your hands on the edge of it. After assuming this initial position, very common in aquatic exercises, you must push your body upwards looking to get out. The idea is to use the strength of your arms and the momentum of your legs to lift yourself out of the water. This is a speed exercise, so you should do the most repetitions for at least one minute.
10. Knees to chest
This is a principle to develop the balance of the body, which is why it is one of the most common aquatic exercises. It consists of bending your knees one by one and bringing them to your chest. You must make it as high as you can. It is an exercise where you must alternate both legs throughout the routine to tone the limbs and abdomen. If your practice is constant you can develop your flexibility to a great extent. In addition, you manage to tone your buttocks. It is recommended that you do about 3 sessions with at least 20 repetitions. Seek to increase the speed with which you train and you will get the best results.
