Water Workout
August 19, 2009
Try these aqua or water exercises for a healthy and fun way to workout. They are low impact workouts for your bones, joints as well as your muscles.
Water gives natural resistance to your body. You don’t need to know how to swim for doing the following water workouts.
Walking along hand webs: This is simply walking in water till your waist, swing your arms, keep your back straight and don’t tip toe. Make sure you abdominal are tight so that you maintain the correct posture and don’t lean forward. You can wear hand webs if you want to increase resistance. If you want to maintain traction opt for water shoes as well.
Walking in Deep Water: Once you become used to walking in waist height water, opt for deeper end of the pool where water reaches your shoulders or neck. Make sure you don’t forget to swing your arms as you walk, keep the back straight, you need to keep your abdominal tight to avoid leaning forward. If you are a non swimmer make sure you wear water noodles, better still would be a flotation belt or vest. You can wear water webs and shoes as mentioned for the previous exercise. If you want to intensify the workout further, try jogging.
Arm exercise-I
With the help of hand webs we can strengthen our bicep and triceps during water exercise. Stand in water till your waist wearing hand web, make sure your hand face down and your palms forward; keep your elbows besides your body. Keeping your elbows close to the body, raise the forearms till the level of water. Push your hands down until your arms reach the start position. Do this 12-15 times or till you reach a fatigue.
Arm exercise-II
These are done with water weights or barbell. Keep your arms to your side; hold the weight with your palms face upwards. Keep the elbows close to your body and raise the forearms till water level. Turn the weight over now that your palms face towards the bottom of the pool. Push your hands till they are straight and repeat till you get slightly tired around 12-15 reps.
Exercise with Kickboard
Equipment which provides resistance are kickboards. Stand straight, tighten your abs and keep your legs apart till what you comfortably can. Lenghthen your right hand and hold the kickboard; keep the left hand towards your body and slightly move the kickboard towards your body as well. Return to the start position, repeat till you reach a fatigue. Do the same exercise on the left hand.
Leg Exercise
Wear water shoes and tie water noodles around them in a knot. Stand in waist high water, with your back towards the side of the pool; hold the ledge of the pool to maintain balance. Bring your right leg straight in front after that flex your knees at a 90-degree angle. Return to start position and repeat this exercise for 12-15 times before doing it on your left leg.
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