A toned figure is something that many strive for. It is one of the top ideals for many fitness enthusiasts and those looking to improve their appearance. But aside from its superficial benefits, a lean figure and toned core can improve your overall health and well-being. According to research published in the National Library of Medicine, a well-toned body often results in many benefits, leading to a long-term healthy life.
What many people don’t know is that pool exercises can be a great way to tone your abs and get ripped fast. Compared to traditional over-ground exercises, these aquatic workouts provide a low-impact environment with the same great results. Here’s everything you need to know about this unique workout method and sample pool exercises to get you started:
10 Popular Swimming Pool Workouts You Should Try
To execute a pool exercise routine, start by standing on the pool’s shallow end. Many of these exercises involve this position, so it’s a good starting point. Here are some of the top pool exercises for abs:
1) Pendulum
This exercise focuses on toning the rectus abdominis muscles. To do it, stand with your legs straight and hip-width apart, then extend your arms straight forward. Swinging from side to side, move your arms and body in opposite directions for 30 seconds.
2) Crunch
This exercise tones the lower abdomen muscles and strengthens your hip flexors. Start in a seated position on the shallow end of the pool, then move your body forward and upward, keeping your shoulders above the water level. Hold this position for 10 seconds before returning to starting mode.
3) Tuck Jump
This exercise targets the entire core and is perfect for those looking to tone their abs fast. Start by standing with your feet hip-width apart, then jump up and tuck your knees into your chest. Hold this position for a few seconds, then jump back to the starting position with your legs extended.
4) Scoop
This exercise targets the obliques and improves balance. Start with your legs hip-width apart, then scoop one arm upwards while bending to the side. Move your arm in a semicircle and perform this movement on both sides.
5) Leg Lifts
This exercise tones your core and strengthens your lower back. To do it, start with a standing position, with arms extended behind you. Boost your body to the point where you’re sitting on the pool edge, then lift your legs while extending them toward the bottom of the pool.
6) Scissors
Performing this exercise regularly can strengthen your core muscles. Stand with your back facing the pool’s edge, extend your legs and start making scissor-like motions. Keep your legs underwater for 30 seconds before returning to the starting position.
7) Noodle Transverse Twist
You can use a pool noodle or any other buoyant object for this exercise. With your back against the pool’s edge, hold the noodle above you and twist your torso to one side, then the other. Keep your neck and back straight throughout the exercise.
8) Floating Crunch
From a floating position, extend your arms and legs and bring them together to form a crunch. Hold this position for 10 seconds before relaxing, then repeat.
9) Kickboard Kicks
This exercise requires a kickboard and focuses on your lower abs. To do it, lie down on the pool’s shallow end and hold the kickboard in front of you. Kick your legs back and forth while holding the board in place.
10) Water Jogs
This exercise requires you to stand in waist-deep water. Start by jogging in place, then raise your knees high to target your core muscles. This will help to improve your balance, strengthen your legs and engage your abdominals.
Benefits Of Swimming Pool Exercises
Strengthens core muscles
A scientific study by Australian researchers concluded that regular pool exercises could help to strengthen core muscles. Thus, allowing better balance and reduced risks of falls and injuries.
Builds upper body strength
Pool exercises provide a great workout for the upper body muscles, allowing you to build strength without putting excess strain on them. It is an effective way to tone your arms and shoulders without the need for heavy weights.
Improves cardiovascular health
Regular pool exercises work your entire body, giving you a great cardiovascular workout. This can help to reduce the risk of stroke, heart attack, and other cardiovascular diseases. That’s why a group fitness instructor would prefer to do pool exercises to help his/her clients get into shape.
Bottom Line
Pool exercises can be a great way to get toned abs and build overall strength. With the low-impact environment and many different exercises to choose from, it can be a great starting point for those who are new to fitness and health. And with regular practice, you’ll see results in no time.
FAQs About Pool Exercises For Abs
1) What Swimming Exercise Is Best for Abs?
Butterfly Stroke is one of the best swimming exercises for ab muscles. Start lying flat on the water and quickly move your arms in a butterfly pattern. This will help to engage your core muscles, providing a comprehensive workout and great results.
2) What Exercise Burns the Most Belly Fat in the Pool?
Swimming laps regularly can result in a great calorie burn and help to tone your abdominal muscles. On average, it can burn 400-700 calories in just one hour, making it one of the best exercises for burning belly fat.
3) Can You Get Abs in the Pool?
Abdominal exercise in the pool can be a great way to get those six-pack abs you’ve been looking for. The hydrostatic pressure of the water creates resistance with every move you make, which can help to tone muscles all over the body, not just your abs. And because of its low-impact nature, you can accomplish a challenging workout without needing long recovery periods.
4) How Do You Get a Six Pack in the Pool?
Consistent training is critical to achieving your desired results, so following a routine is essential. Results vary between individuals, but by doing a combination of cardio, strength, and core exercises, you’ll get the desired results in no time.
