Super Swimming Exercises

Super Swimming Exercises

Country clubs traditionally offered fine dining options, rooms for games and socialization, maybe a swimming pool, and even a golf course. But with the general awareness among the people about the importance of working out to keep fit, many of these country clubs have also begun to offer gyms, workout equipment, and the services of fitness instructors for their club members.

Of course, many gyms such as Fitness Connection have responded by offering amenities that was usually only found in country clubs. And while gyms usually can’t offer a golf course or fine dining establishments, many of them now feature swimming pools for their members.

Benefits of Swimming Exercises

It does make sense, since swimming pools offer an alternative way for people to work out. Swimming pools are refreshingly great, especially during the summer months. And even in the colder seasons, many of these swimming pools are heated for year-round use.

Swimming offers a terrific cardio alternative to activities such as cycling and running. The water doesn’t exert as much pressure on the joint as running does, and the water also forces you to work out harder. Swimming also boosts your strength, flexibility, and endurance.

Useful Equipment

You don’t even need much in the way of equipment, aside from the swimming pool, of course. You just need a pair of goggles, a towel, and maybe a swim cap.

But it does help if you can also add some more extra equipment. These include strap-on wrist and ankle weights for greater resistance, foam dumbbells that turn heavy when in the water, hand paddles or resistance gloves to get you stronger, a kickboard to expand your exercise repertoire, and a buoyancy belt to keep your head above water as you work out. The good news is that most gyms already have these pieces of equipment if they also offer a swimming pool for their members.

Exercises for the Swimming Pool

So, what exercises can you do in a swimming pool? Try out some of these sample exercises:

Leg Kicks

These are great for the muscles in your core and legs, especially with ankle weights. You hold on the pool ledge or a kickboard, and do the following kicks for 1 to 3 minutes each:

  • Flutter kicks
  • Scissor-kick your legs open and closed
  • Breaststroke kicks
  • Dolphin kicks

High-Knee Lift Extensions

This is also good for the muscles in your core and lower body. You do the exercise for 5 to 10 minutes, and you can add ankle weights to make it more challenging.

Start by standing in waist-high water. Then lift your right leg, bending the knee until the leg is at the same level as the water. Engage your core as you do this. Keep your leg up for a few seconds.

Now, unbend your knee and straighten your leg, and hold the position for a few seconds. Then slowly let your leg down while you keep it straight.

Do the same set of motions for your left leg, and alternate until you do this for 5 to 10 minutes.

Leg Shoots

This is an exercise for your core, lower back, and legs. Just remember to keep your feet off the bottom of the pool as you do this exercise.

Tuck your knees into your chest, and then suddenly press your legs and feet out in front. Float flat on your back.

Then draw your knees back to your chest, and this time, press your legs out behind you. That has you floating on your stomach.

That’s 1 rep. Do 1 to 3 sets of 8 to 12 reps.

Jumping Jacks

This will work the muscles in your upper and lower body. You start by standing in chest-high water, then you do 1 to 3 sets of 8 to 12 reps.

Lateral Arm Lifts

This is great with the foam dumbbells, as the exercise focuses on your upper body. Stand in shoulder-high water, and hold the dumbbells by your sides. Then you raise your arms to the side until they’re at the same level as your shoulder, then lower your arms back to your sides.

That’s 1 rep. Do 1 to 3 sets of 8 to 14 reps.

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