Haven’t you tried a water-based exercise before? Here’s what you need to know to get started. Water creates a natural resistance that makes your muscles work and reduces joint stress. When it comes to lean muscle building, burning fat, and reaching fitness goals, water provides the best exercise environment you’re not already using.

And no, it is not just about swimming. You can check out water-based fitness classes such as aqua cycling and yoga or create your own water-based resistance workouts. Where can you do it? Find the top-rated Aquatic Fitness Oro Valley center today!

Why exercising in the water is beneficial

Pool-based workouts offer health benefits like calorie burning, improved cardiovascular health, muscle strengthening, and enhanced mental well-being. The advantages stem from the reduced impact on bones and joints due to water buoyancy. It makes pool workouts ideal for building muscle strength without stressing joints, which is especially beneficial for people who may experience increased stiffness with age and reduced flexibility.

Why wait? Look for Water Aerobics Oro Valley classes now!

Top 7 Fat-Burning Pool Exercises

1. Running

Run from one edge to the other in the shallow end of the pool. The shallower the water, the heavier your body weight feels. The deeper the water, the more resistance you’ll feel working against your movement. You must lean forward from the ankles, pump your arms, and bring the legs into a high-knee position before you extend them back down to move forward.

You can increase the downward resistance by holding a heavy object at chest level or moving forward with a kickboard in front of you with arms fully extended. Pool-specific ankle weights and swim parachutes that create drag behind you as you move through the water can intensify the exercises.

Want to get guidance from swimming experts? Enroll for Aquatic Fitness Oro Valley.

2. Pool-Edge Push-Ups

• Place your hands on the pool edge, shoulder-width apart.
• Brace the core and shift weight into the upper body.
• Lift toes from the pool floor, raising torso with arms extended.
• Slowly lower the body back to the initial position.
• Modify with leg support if challenging on the chest or triceps.
• Use your lower body by jumping off the pool bottom for full-body engagement.

3. Squat Jumps

Stand in the shallow pool, feet shoulder-width apart, toes slightly turned out. Squat down, sitting back into hips and heels with flat feet. Straighten yourself up, extending hips, knees, and ankles for a high jump. Ensure the water should be shallow enough not to bring your head underwater during squats.

Land on the balls of your feet and squat back down, then repeat. You can squat low to dunk your head underwater, depending on the comfort level. To make the exercise more effective and challenging, move faster. It creates more resistance and requires you to complete more reps simultaneously.

4. Side Shuffling

For this, stand in the pool’s shallow end and side shuffle from one edge to the other. Aim to keep the core engaged and toes pointing in front of you. Hold your hands to the side or wear a pool-use mini resistance band around the legs to increase the calorie burn. If you are a beginner in swimming or don’t know where to start, head to  Water Aerobics Oro Valley for the best guidance.

5. Prone Scissor Kick

• Start in deep water, holding onto the pool edge.
• Lift legs, maintaining a horizontal body position.
• Kick from the hip, alternating legs with soft knees.
• Increase speed and kick harder for added resistance.
• Create white splashes at the water’s surface for an effective workout.

As you kick, aim to keep your body in one straight line from the back of the head to the tailbone. It will increase how hard your glutes have to work. You can also put a resistance band around the legs to add an effective challenge.

6. Jumping Jacks

With your head above water in the pool, start with your feet together and arms down. Jump legs outward as arms raise overhead; reverse by bringing legs together and lowering arms. To minimize splashing, limit arm lift to water level if needed. Increasing the speed here is the simplest way to increase the intensity of the exercise.

7. Press to Row

Begin standing, holding a kickboard against your torso. Lower into a squat, submerging your chest in the pool. Engage your core, extend your arms, and kickboard forward against the water, then promptly pull them back towards your chest. It targets the back muscles.

The bottom line

That’s all about the most effective exercises you can do at the pool. For the best Aquatic Fitness Oro Valley, Saguaro Aquatics has expert instructors, enjoyable sessions, and excellent facilities. Join now for a fun and engaging fitness experience! Your body will thank you, and you’ll find a community that shares your passion for aquatic fitness.