Water Workout

Find yourself a swimming pool and get to work! This easy, fun workout is designed to develop fitness, strength and flexibility. Why not print out these pages to take with you to the pool? Water at waist to chest level is the best depth to perform this workout.
Warming Up

Power Walk

Power walk the length of the pool for four laps.
Tyre-pump legs

Keeping the knees bent and the legs wide apart, pump the legs up and down for 20 repetitions on each side.


Dynamic stretches

Once the body is warmed up, work through these stretches.
Spinal Stretch

With the feet at least 3 feet from the wall, hold onto the edge of the pool. Keep the feet wide apart, bend the knees and stretch the spine forward.


Pectoral Stretch

Take one foot forward, with the knee bent, and the other leg stretched behind you, toes touching the floor of the pool to support you. Place the hands on the small of your back, with the elbows bent, feeling a stretch across the chest.


Deltoid Stretch

Kneel down on the floor of the pool, an arms-length from the wall. Take the left leg forward to support you. Keeping the right arm tucked behind your back, take the left arm back to the wall of the pool. Stretch gently and repeat on the other side, changing the supporting knee.


Hamstring Stretch

With the right knee bent, straighten the left leg out in front of you. You can paddle the hands around in the water for balance. Hold the stretch for 15-30 seconds and repeat on the other side.


Quadriceps Stretch

Standing on the left leg, with the left knee slightly bent, lift the right foot toward your behind and hold with the right hand. Use the left hand to paddle in the water for balance. Hold the stretch for 15-30 seconds and repeat on the other side.


Calf Stretch

Stand at the edge of the pool, holding onto the wall. Stretch your left leg out behind you to a comfortable position. Bend the right knee and rest it against the wall for support. Lean forward to experience a stretch in the left calf. Hold the stretch for 15-30 seconds and repeat on the other side.


Cardio Workout

Get warm and get moving with the next few exercises.
Windscreen Wipers

Keep the hips and shoulders square. Using a wide-legged stance, with bent knees, work your way down the length of the pool in a sideways movement. Move the arms from side to side at shoulder height to help pull you along. Do four laps.


Counter-balance Run

With your body leaning toward the left, run sideways down the length of the pool. Keep the head in line with the spine. Use your arms to help you move along. Repeat on the right as you move back down the pool. Do eight laps.


Knee Lift

March on the spot, lifting the knee high for 20 repetitions on each side. Let the arms move from side to side as you lift.


Side Leg Lift

Lift the right leg and extend it out to the side. The left knee should be bent. Stretch the right arm out to the side. Lightly move from foot to foot, keeping the supporting knee bent and moving the arms in time. Do 20 repetitions on each side.


The Butt Enhancer

Standing in front of the wall of the pool with both feet together, lean the torso forward 45 degrees. Draw the abdominals in. Contract the buttocks as if you were holding a credit card between your cheeks. Push the foot flat to the wall behind you. Repeat 20 times on each side.


Swim-throughs

Face the wall in a seated position – knees bent to 90 degrees. Your arms should be out in front of you at shoulder height. As you breathe in, swing the feet up to the wall of the pool and draw the arms back as you swing. Bring the feet back to the floor of the pool and the arms back to shoulder height. As you do this exercise, imagine your abdomen squeezing like a sponge.

Wow!! Thank You so much for posting the pool workout!!! I was wondering what sort of things I could do in the pool that would be effective!!
Keep up the good work!!
*
--Heather

Wow Janet - thanks again for all your great posts!!!!!!!!!!!!!!!!!!!!!!!!

Char, you're very welcome!

* You are so nice to share the pool exercises with everyone, Thanks a bunch !!!