Get Fit in the Water

SWIMMING POOL FITNESS

Water exercises are safer and more comfortable for pregnant women and for people who are overweight or suffer from arthritis, back pain or muscle or joint problems. When you are in the water your body is supported and your movements are slow so you are less likely to get injured.

TONE ARMS: Stand with the feet apart, arms extended straight in front of you holding a small ball. Push the ball under the water. Repeat 10 times.

POOL TWISTS: Standing in shoulder deep water with the feet apart, arms extended out to the side, hands open, gently turn and twist as far to the left as you can. Hold for 5 seconds. Turn and twist as far to the right as you can. Hold for 5 seconds. Repeat 10 times to each side. To make harder hold a small ball in each hand.

WATER MARCHING: Standing in shoulder deep water. Begin marching in place, extending arms and legs as far as you can. March for 3 minutes or so or as long as it takes to make you slightly breathless. Simply aim for a good rhythmic walking movement.

JUMPING JACKS: Standing in shoulder deep water. Start with your feet together flat on the bottom of the pool and your arms relaxed by your sides. Kick your legs out to the sides and swinging your arms out to the side and up above your head. Land with knees bent and feet apart Bring your feet back and together and lower arms to your sides. Repeat 10 times.

WATER CRUNCHES: Start with your back against the side, arms holding on to the edge of the pool. Pull in your belly button and draw your knees up to our chest. Extend your legs straight ahead. Repeat 10 times.

STANDING LEG KICKS: Stand with your feet together arms-length way from the side of the pool. Rest both of your hands against the edge at shoulder height. Using your bottom and thigh muscles, raise your left leg and swing it gently back and forth. Repeat 10 times with each leg.

SIDE STANDING LEG KICKS: Stand with your feet together arms-length way from the side of the pool. Facing sideways rest one of your hands against the edge at shoulder height. Point toes and raise outside leg. Return to center and repeat 10 times. Turn around and repeat with opposite leg.

STRETCH: Facing the side of the pool, hanging on to the edge. Bend your knees and press your feet against the side of the pool. Gently straighten legs pushing hips back. Take care not to lock your knees or elbows or strain your back. Repeat 10 times.

RELAXING COOL DOWN: Let your body loose and let it float on water. Slowly inhale and exhale enjoying the sensation of weightlessness.