You don't need to know how to swim to practice in the pool. You can effectively strengthen the muscles in your legs, abdomen, arms and back with simple movements in the water, standing or holding onto the edge of the pool. Such exercises strongly engage the whole body to work, and thanks to the water's buoyancy, they relieve the joints and reduce the risk of injury. Learn about a 20-minute pool exercise set.

Exercising in the poolis an ideal form of activity for people who want to lose weight as well as strengthen and tone the key parts of the body - thighs, buttocks, abdomen and arms. Training in the water has a number of benefits: the body has to overcome the resistance of the water, so each movement requires the same amount of force as in weight-bearing exercises. At the same time, the buoyancy force makes the joints and tendons less vulnerable to overload than during strength training. For this reason, exercises in the pool are not only effective, but also completely safe for the skeletal system.

Moreover, being in the pool is great relaxation in itself, even if you need to use some force while exercising. Water pleasantly massages the skin, improves circulation, breaks down accumulated fat cells that create cellulite. Even people who are very heavy can feel light in the water and easily perform movements that are difficult for them under normal conditions.

How to exercise in the pool? Learn a full 20-minute workout yourself in the pool.

Pool exercises - rules

Perform each of the following exercises for 2 minutes, without taking breaks. Train in water about 120 cm deep (it should be slightly higher than your waist). In shallower WATER, exercise will not involve all of your muscles, while in deeper WATER it will be difficult for you to keep your balance.

For satisfactory results, visit the pool 2-3 times a week. All you need to do is stay in the water for half an hour.

1. Exercises in the pool - running in a warm-up area

Run in place for two minutes. Raise your knees high and keep your arms close to your body as you would when running.

2. Exercises in the pool - jumps to warm up

Bend your knees slightly, bring your feet together and jump left and right for one minute. Jump forward and back for another minute.

3. Exercises in the pool - squat with a jump for slim thighs​​

Straighten your arms and stretch them forward. Bend your kneesgoing down to the squat. Jump as high as you can while raising your arms above your head, and then go back to your squat. Repeat the entire sequence for 2 minutes.

4. Exercises in the pool - scissors for firm buttocks

Take a swim board or, if you don't have one, grab the edge of the pool. Straighten your arms and lie belly down in the water. Move your legs vertically while making the scissors (same for crawling).

Check also: 13 exercises for firm buttocks

5. Exercises in the pool - elbow to the knee for a flat stomach

Stand straight, raise your left knee and bend your right arm at the same time. Join the knee and the opposite elbow at waist level. Repeat alternately - one side, the other side for 2 minutes. Remember to constantly tense your abdominal muscles and keep your back straight.

6. Exercises at the pool - slim legs bike

Lean on the edge of the pool on your forearms. Raise both legs and pedal in the water for 2 minutes. The more circular, sweeping movements you make, the more effectively you will shape your legs.

7. Exercises in the pool - twisting the torso for a slender waist

Stand up straight, clasp your hands in front of you at waist level. While jumping, twist your hips from right to left.

See also: 3 exercises for a slim waist

8. Exercises in the pool - leg to the side for firm thighs​​

Stand sideways to the edge of the pool, rest your hand on it. For one minute, rhythmically raise your extended leg to the side - at least up to your knees. Exercise the other leg for another minute.

9. Exercises in the pool - eights for strong arms

Take a small ball into your hands. Stand with your feet shoulder-width apart. Keeping the ball in both hands, make eighths - once moving the ball across the surface of the water, once submerging it under the water.

10. Exercises in the pool - jumpers to improve the condition

To finish your workout with a strong accent, swim in the water for two minutes.

Important

Remember to cool down

After you finish your workout, do some cooling exercises that will allow you to cool down and calm your pulse. To do this, walk in place for a minute, then lie down freely on the surface of the water to relax your whole body, slightly moving your arms and legs. Finally, for relaxation, you can enter the jacuzzi or relax in the warm water pool.

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ABC of exercises