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Full body stretching exercises in the pool

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If you’re looking for a break from your usual fitness routine, why not try aquatic exercises? Here are the full body stretching exercises in the pool:

Full body stretching exercises in the pool

Water exercises to tone the muscles of the body

Working out in the water is a great way to tone your whole body away from injuries and high-impact exercises, as well as feel cool in the hot summer months, and in winter, a heated indoor pool can keep you comfortable no matter how cold the outdoors is.

Here is a set of water exercises that target the major muscle groups in the body.

1. Walking in the water

Walking in water is a good exercise to start with, as it helps you get a feel for how to create resistance. Walking in the water targets the arms, torso, and lower body. You can increase the intensity by using hand or ankle weights.

  • Begin walking in shallow, waist-high water.
  • Lengthen your spine, and walk by pressing on your heels first, then your toes instead of walking on tiptoes.
  • Keep your arms by your side in the water and move them as you walk.
  • Keep walking for 5-10 minutes.

2. Water boom lifts

Water exercises to strengthen the muscles of the arms

This exercise helps to strengthen the muscles of the arms. Using dumbbells adds more resistance.

  • Stand in the water up to your shoulders.
  • Hold the dumbbells with both hands with your palms facing up.
  • Bring your elbows close to your torso as you raise your forearms up into the water.
  • Rotate your wrists to turn your palms down.
  • Lower your arms to return to the starting position.
  • Perform 1-3 sets of 10-15 times.

3. Sliding back wall

This exercise helps activate the core and lower body muscles.

  • Hold on to the edge of the pool, bend your knees to your chest, and press your feet against the wall.
  • Push off the wall and roll onto your back as far as you can.
  • Bend your knees to your chest, press your feet down to the bottom of the pool, and then come back to the wall.
  • Do this exercise for 5-10 minutes.

4. Jumping cranes

Jumping jacks work the muscles of the upper and lower parts of the body. Resistance can be added with wrist and ankle weights.

  • Stand in the water at chest level.
  • Start with your feet together and your arms at your sides.
  • Jump by moving your legs out and at the same time raise your arms above your head.
  • Jump back to the starting position with your feet together and your arms at your sides.
  • Do 1-3 sets of 8-12 repetitions.

5. Side arm lifts

An effective upper body muscle tone exercise

This exercise targets the upper body.

  • Stand in the water up to your shoulders.
  • Hold dumbbells with both hands.
  • Raise your arms aside so that they are even with the water and your shoulders.
  • Lower your arms to your sides again.
  • Do 1-3 sets of 8-14 repetitions.

6. stem buds

This exercise works the core, lower back, and legs.

  • Keep your feet off the bottom of the pool during this exercise.
  • Bend your knees to your chest.
  • Press firmly on your feet and legs forward and flat on your back.
  • Bend your knees to your chest.
  • Press your legs back, even floating on your stomach.
  • Do 1-3 sets of 8-12 repetitions.

7. Knee raise extensions

This exercise strengthens the core and lower body muscles. Add ankle weights to increase the difficulty.

  • Stand in the water at waist height.
  • Lift your right leg, bending your knee until your leg is flush with the water.
  • Pause with your leg raised for a few seconds.
  • Extend your leg straight and hold this position for a few seconds.
  • Slowly lower your leg, keeping it straight.
  • Repeat this movement with your left leg.
  • Continue for 5-10 minutes.

Note from “Madam.net”: If you suffer from a certain disease or take certain medications, it is recommended to consult a doctor before doing some exercise.

Read more: Strength and endurance exercises for women

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