Water Exercises for the Pool

While swimming is of course a great exercise in itself, there are additional ways to get a workout in the pool. These movements are perfect for pregnant women, those who suffer from arthritis, back pain, and muscle and joint problems, and for those who are overweight. They are also great for those who want to target areas, as some of these are not as easy to perform.  Here are some fun and effective exercises to use in the water.

Water Marching
Begin by striding in the water, using a large range of motion in your arms and legs. Point your toes to reach the longest stride you can. Try this for a couple of minutes or until you begin breathing heavily.

Toning Your Arms
Stand in the water while holding a ball. While maintaining your balance, perform a figure eight movement pattern with the ball. Repeat 10 times.

Jumping Jacks
Jump up from the water to perform a jumping jack motion. Bend your knees and be sure to land with your knees bent. Kick your legs out for maximum resistance. Repeat this 10 times, and do not be discouraged if you are a beginner as this may be difficult.

Waist Trimmer
Place your back up against the wall of the pool. Extend your legs upward, perpendicular to your body as far as they will go. Then swing both legs to the left and the right 10 times.

Kickbacks
Face the wall with some space between you and the wall, with enough room to grab it. While holding onto the wall for support, slowly kick your leg backwards while bending your knees slightly. Perform this with each leg 5 times.

Leg Adduction and Abduction
Stand with your back to the wall and with you holding onto it for support. Bring your legs perpendicular to your body, upwards similarly to the Waist Trimmer. Then spread your legs apart and bring them back together, without strain on your back. Repeat this 10 times.