The pool is a great place to relax but given the extra resistance in the water, some of the simplest exercises can seem daunting. To make sure the exercises have the maximum effect you will have to move into various depths and it is important for your own safety that you ask someone to look out for you incase things go awry.
You can swim initially for as long as you wish but the other five exercises need to be done for 3 minutes each with not more than 15 seconds of breaks in the middle.
No prizes for guessing this one. You are in the swimming pool so you should be focused on swimming brisk laps back and forth. The quick paced movement of all limbs is sure to warm up your body so that you can execute the exercises to follow without any problems.
Full body Twists
You need to stand in water deep enough to reach your neck. With your hands placed on either side of your hips and your feet shoulder length apart, twist in either direction as much as your body will let you while maintaining your balance.
Running on the Spot
This is a simple exercise but it will be most effective when the water reaches your neck. Try to lift your feet as high as you can and make sure you do not slip!
Ladder Pull Ups
These are a good place to start if you are having a difficult time pulling up your body weight in air. The ladder will be approximately shoulder width apart and you can hold on to the top curves as you pull your body out and drop it back. Do not kick off with your legs on the motion upwards.
You will need to have discrete levels within the swimming pool so you can step onto and step down from them. The motions are the same but as you get better try pushing yourself off and jumping onto the levels. This will be more intense and result in a higher metabolism rate.
Lean against the edge of the pool or hold onto the ladder as you pretend to ride an imaginary bicycle. You can switch back and forth between the motions to work both your quadriceps and your hamstrings.
Make sure you have not eaten before your workout as this may lead to cramps. Make sure you grab a bottle of sunscreen on your wait out and you’re good to go.