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LIZANDRASHAW's Photo LIZANDRASHAW Posts: 902
5/14/17 3:00 P

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Hold a pool dumbbell in each hand, arms straight out to the sides. Your arms should straight out from your shoulders and the dumbbells are floating on the surface. Keep your neck long and neutral by pulling down from your lats (don't let your shoulders sneak up towards your ears). Then lift your feet off the ground and tuck them up to your belly. Use your obliques to shift your hips toward you left side then straighten your legs to that side as close to the surface as possible. Then use your core to tuck your knees back into your belly and use your obliques to shift your hips to the other side and extend your legs to the other side as close to the surface as possible. Continue to alternate from side to side for 20 repetitions or 10 extensions to each side.

Running in deep water is an effective endurance training exercise with added resistance from the water. Unlike running on land, running in water does not create the pounding impact on lower body joints. You can literally “run” across the pool or purchase a tether to attach yourself to the side of the pool, allowing you to run in place. Try running forward, backward and sideways.To sneak in an extra arm workout, cup your hands and over-exaggerate your upper body movements during running.

Shallow water can be waist or chest-deep, but your feet will touch the bottom of the pool. The benefits of water apply only to those joints that are immersed, so in waist deep water, your arms are not getting the benefits of water based exercise. A great total body exercise is to start with a squat and as you return to standing, push your arms straight over your head into a press up. Lunges can also be combined with a chest press as you descend into the lunge position. Side kicks are great to pair with shoulder abduction. Stand on one leg, keeping your knee straight and raise your opposite leg out to the side. As you lower your leg to the starting position, raise both arms out to the side to shoulder height. Adding weights or using a resistance band will further increase the intensity of the upper body workout.

Leaning back on the pool edge, do the ab bicycle. Doing it in the water adds extra work for your core, shoulders, and legs to keep you from floating away. Rest your elbows on a pool noodle if you don't have a pool edge to use.

Leaning back on the pool edge, lower your legs straight down and then raise them up as high as you can, keeping legs perfectly straight and together. The water provides extra difficulty because you have to fight your body's natural buoyancy to maintain control.

Jumping jacks. Jump your legs out as you normally would but don't let your feet touch the bottom when you bring them back to the center.

Stand with feet hip-width apart in waist-deep water, holding noodle on water's surface with both hands slightly wider than shoulder-width apart. Keeping arms straight, press the noodle down as you raise left leg behind you until parallel to pool bottom Return to start for one rep. Do 10 reps. Switch sides; repeat.

Using a water dumb bell, do a normal bicep curl. The resistance of the water will make you work harder in both directions, especially if you're careful to keep the full range of motion under the water.

Stand with feet hip-width apart in chest-deep water, holding noodle up with hands slightly wider than shoulder-width apart at water's surface. Squat, submerging noodle to knees, then stand as you rotate torso to right, moving noodle through water to right side. Rotate back to center. Repeat squat sequence on left side for one rep. Do 20 reps.

Holding on to the edge of the pool, a paddleboard or a noodle, kick your legs rapidly behind you. You'll get a better workout if you keep your legs under the water and focus on moving them faster, not higher.

With legs and feet staggered, jump in scissor-like motions, switching legs with each jump.
Imagine holding ski poles, and follow the same rhythm with arms either with or without dumbbells (you can also hold your hands in fists).

From a standing position perform a tuck jump by bringing both knees up to your chest. Got that mastered? Try it while treading water.

Holding the noodle in front of you, push down until you are in a plank position with your body in a straight line and your toes on the bottom. This move's a lot easier than the land version since the water is helping to support your weight, so that means you can hold it even longer!

Noodle plank too easy for you? Try tucking your knees up to your chest and then shooting your legs out behind you back to plank position. The water will really push back against you so kick out hard or you'll just flip yourself over the front.

Hooking your knees over the edge of the pool, lower yourself backwards as low as is comfortable and then pull your abs in tight to return to an upright position. Cross your arms over your chest to make it easier (or to hold your nose), or hold your hands behind your head to create more drag through the water and work those abs even more.

With your back to the edge, hold onto to the pool edge with both hands. Lift your body out of the water and then lower it. The water will help support your body weight so you can do lots of these! Keep those elbows in tight to isolate the triceps.

Facing the edge of the pool, push your body up out of the water until your arms are fully extended. Keep your elbows close to your sides to work those triceps! Also, no jumping—that's cheating.



"Old age is no place for sissies." -- Bette Davis


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