10 Beginner-Friendly Pool Exercises to Help You Lose Weight

Health and Wellness.

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The cool breeze has come and gone, and the days are becoming warmer. You still have some time, so you should try to get fit before the summer takes you to various travels and adventures.

You might think getting fit in a condo may be really challenging. A lot of condominiums implement strict policies against noise so the choices of routines you can do may be limited. While some would prefer it if they could do exercises with condo-friendly gym equipment, there are options to have quiet condo exercises.

For those who are looking for proven and tested ways to lose weight, swimming is among your best options. Swimming is an excellent choice as it packs a number of benefits, which includes helping you lose weight.

Aside from swimming, there are other pool exercises that you can do to get fit fast. Here are some pool exercises for beginners that you can  do to help you get fit:

Aqua jogging

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Jogging in water, not on the water, is one of the easiest pool exercises for weight loss. It is very simple. All you need to do is get in the pool and try to jog, aiming to lift your knees as high as possible as you can for 15 minutes. What’s good about aqua jogging is that it shoots your heart rate sky high and makes your muscles work extra hard.  Pushing your limbs through the pool helps strengthen muscles and joints, and you can complete a tough run with little recovery time. You won’t just lose weight, but you can also gain strength from moving your arms in the water.

Tick-tock hop

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Tick-tock hop involves jumping from side to side in the shallow side of a pool while your feet are together, recommended for 2 minutes. While it sounds very simple, it can be a fun challenge to do in the water. Doing so repeatedly won’t just increase your heart rate, but it can also help you shape your body and rapidly burn fat. Actually, just jumping while in the water already works out your body, but a tick-tock hop can make it more of an exercise and further improve your cardiovascular endurance.

Squat jump

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You need to do this pool exercise for 2 minutes in water that is shallow enough to allow your head to be over water even as you squat. What you need to do is jump out of the water and then land with your knees bent in the form of a squat. Doing this in cycles will help you build muscles and strengthen your core.  Gaining muscles is one of the most efficient ways to burn more calories. In fact, you burn an additional 50-70 calories per day for every muscle pound you gain. Not to mention that squats improve the pumping of body fluids, aiding in the removal of waste and delivery of nutrition to your tissues, including organs and glands.

Flutter kick

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Another easy way to get fit in a month through pool exercises is by executing flutter kick. Flutter kick involves holding on to the edge of the pool and then quickly flutter kick as if you’re trying to win a swimming race. Do this for 2 minutes. Not only does this help you exercise your leg muscles, this is also a good pool exercise for the arms as you support your whole body as you do flutter kicks. Do this repeatedly or as much as you like. Remember, the faster and more intense you do this swimming exercise, the more calories you’ll burn. This, in turn, will raise your metabolic rate allowing you to burn more calories even while at rest.

Water cycling

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A great pool exercise for the knees is pedaling with your legs under water. Pedaling on land is a common exercise to get fit at home without equipment, but doing it on the water provides more buoyancy to help you slim down with the same frequency of pedaling.  This pool exercise is good for 2 minutes and helps improve your blood circulation, burn calories, and build strength. If you want to take it to the next level, there are underwater cycling classes that incorporate a cycling machine underwater into the mix.

Ladder pull up

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Pulling yourself out of the water by hanging onto the railing of the pool is a good pool exercise for the arms. The ladder pull up is also a good pool exercise for back pain. You can do this by holding firmly onto the pool railing, engage your back and hang hold this position for 30 seconds. Do this for about 5 cycles.

Water push ups

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Stand on the side of the pool. Put your hands on chest level by the edge of the pool. Then push your body up as high as you can, out of the water, then hold your position for at least 3 seconds. Doing this is a good pool exercise for the arms because you’ll be supporting your body weight. However, be careful when you attempt a water push-up because your hands might slip. Be sure to plant your hands as firmly as possible and know your limits.

Or, you may go out of the pool and do a traditional push-up and have an effective by-the-pool exercise for your chest and biceps.

Outer-thigh lift

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While in water, stand by the side of the pool with your right side against the wall. Then lift your left thigh 20 times. After that, do your right thigh. Do this for three sets, and you will have an effective yet easy-to-do exercise for weight loss. This specifically aims to tone your outer thigh and hips.

Water stair climbing

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If your pool has stairs, it is a good idea to use it to your advantage. Repeatedly walk up and down the stairs of your pool. With the added weight of the water, you will have a great water aerobics exercise that can effectively help you lose weight while targeting your legs, thighs, and arms. But keep in mind that the stairs might be slippery and that there are other people in the pool too. Avoid causing inconvenience to anyone by making sure that no one will be using the pool stairs when you do this exercise.

One-legged balance

The last of these ten pool workouts for beginners is standing on one leg, which is a great pool exercise for the core and leg muscles. Pick up one foot and hold it for 1 minute before switching to another. Do this for three reps. To help you keep your leg up, use a pool noodle and let one leg rest on it. If you want to take this exercise to the next level, you may also lift both of your arms over your head.

Get fit for the summer

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These ten pool workouts for beginners are some of the easiest ways to get fit. Mix these in sets and repetitions, and you will have an effective 20-minute routine.

Of course, swimming and doing laps can help you lose weight as it is a full-body workout and an effective aerobic exercise that can help you burn fat and get fit, readying you for the summer.


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