04/08/20145 Swimming Pool Exercises to Lose Weight

Pool Exercise #1

  • Walk 1 or more laps, according to your comfort level. (To stay in waist-high water, you might have to walk from side to side in the pool, instead of from one end to the other).
  • If an average lap takes you 35 seconds to walk, see if you can cut a few seconds off that speed for a lap or 2.
  • Then return to your original speed.
  • When comfortable, try walking one lap facing forward and the next lap backward. This builds both your abdominal and back muscles.

Pool Exercise #2

  • Walk 2 laps (warm-up).
  • Hold onto side of pool, extending outer leg out to the side. You can bend your leg to hold it up, if that’s easier for you. Extending the leg fully works your hip and muscles more.
  • Rotate the leg, according to your ability (3 to 12 times).
  • Lower leg to pool bottom and turn, switching sides, so the other leg is on the outside. Holding onto the side of the pool, repeat the extension and hip rotation movement on the other leg.

Pool Exercise #3

  • Do this only after Pool Exercise #2 becomes easy.
  • Walk 2 laps (warm-up).
  • Hold onto side of pool, extending outer leg out to the side.
  • Let go of the pool wall and do the hip rotations without holding on. This helps to build balance skills.
  • Change sides and repeat for other leg.

Pool Exercise #4

  • Do this only after Pool Exercise #3 becomes easy.
  • Walk 2 laps (warm-up).
  • Hold onto side of pool, extending outer leg out to the side.
  • Let go of the pool wall. Raise your hands up and out of the water.
  • Do the leg rotations with your hands in the air. This builds your core as your abdominal muscles work to stabilize you in an upright position. Tip: keep your shoulders over your hips.
  • Change sides and repeat for other leg.

Pool Exercise #5

  • Do this only after Pool Exercise #4 becomes easy.
  • Walk 2 laps (warm-up).
  • Hold onto side of pool, extending outer leg out to the side.
  • Close your eyes while doing the leg rotations. Slowly let go of the pool wall.
  • Change sides and repeat for other leg.

Be sure to do 5 to 10 minutes of warm-up and cool-down movements. Slow, controlled water walking and stretching work great.