7 exercises in the pool to lose weight and train the whole body

Tired of your regular workout routine and doing the same exercises? Turn to aquatic exercises! For those looking for a refreshing way to shed those extra pounds, an aqua workout in the pool offers a low-impact, full-body exercise that helps burn calories, build muscle, and promote weight loss. Let’s find out which exercises can be done in the pool!

Pool exercises for weight loss

Health Shots spoke to fitness expert Mukul Nagpaul, Pmftraining and Fit India Movement Ambassador, to find out how and which aquatic exercises can help with weight loss. Nagpaul says, “The pool isn’t just for lounging; it’s also a great place to burn calories and lose weight. Aquatic workouts provide a low impact, high resistance environment that allows for an effective and fun way to get in shape and lose weight.

So, let’s jump right into 7 pool exercises that can help boost your weight loss and burn calories:

1. Water walk or jog

Start with the basics. Water walking and jogging provide a challenging workout for your leg muscles while being gentle on your joints. Water resistance not only helps individuals with joint problems, but also boosts weight loss. Simply walk back and forth through waist-deep water, engaging your core and maintaining an upright posture. To intensify the exercise, use water dumbbells or do high knees as you walk.

Exercising in the water can be even more beneficial. Image courtesy: Adobe Stock

2. Floating Kicks

To target your lower body, floating kicks are an effective way to tone your legs and burn calories. Standing at the edge of the pool or using a kickboard for support, kick your legs up in a quick, floating motion just below the surface of the water. Keep your core engaged and make sure your kicks are quick and controlled to burn maximum calories.

3. Jumping jacks

Yes, you can do jumping jacks in the water! Nagpaul says, “The jumping jacks are a classic exercise that can be adapted to the pool environment for a fun and challenging workout. Stand waist-deep in water with your feet together, then jump your legs to the sides while raising your arms above your head. Bring your limbs back to the starting position with one quick motion. Repeat this move for a cardio-intensive exercise that works your entire body.

4. Pool boards

Planks are fantastic for strengthening the core, stabilizing muscles and burning calories. To perform pool planks, stand at the edge of the pool and extend your legs directly behind you, keeping your body in a plank position. Engage your core and hold the position for as long as you can. This exercise not only helps burn calories but also improves balance and posture.

Read also : Water aerobics: try this combination of weight training and cardio to stay in shape

5. Water pumps

Water push-ups add resistance to traditional push-ups, making them more challenging and rewarding. Stand in chest-deep water, facing the edge of the pool, place your hands on the edge slightly wider than shoulder-width apart and lower your chest towards the water. Return to the starting position. These push-ups engage your chest, arms, and shoulders while working your core as you stabilize yourself in the water. Make sure to keep your body straight and in control of your movements.

6. Stand still

Walking on water is an effective whole-body exercise that can elevate your heart rate and burn calories. In deeper water, perform a scissor kick motion with your legs while using your arms to maintain balance and keep your head above water. Try incorporating arm circles or alternate arm raises to intensify the workout. Do it at the bottom of the pool and try to maintain it as long as possible.

pool exercises
Perform these exercises and lose weight, Image courtesy: Adobe Stock

7. Bike Kicks

Similar to floating kicks, bicycle kicks target your lower body, specifically the abdominal muscles. Nagpaul says, “To perform this exercise, lean against the side of the pool with your hands holding the edge for support. Extend your legs out in front of you, then pedal them in a bicycle motion. This move engages the core and helps burn calories and tone up.

Remember, the key to losing weight and burning calories is consistency and enjoyment of the process. The swimming pool offers a refreshing and pleasant atmosphere to achieve your fitness goals. So take the plunge and make your workouts a sensation! Remember to consult a professional if you are new to aquatic workouts and always prioritize safety. Good swim !

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