Butterfly swimming for weight loss and fitness
The 20 best exercises to lose weight in the pool
Can you lose weight by doing exercises in the pool? Of course you can. The
density of water is 800 times greater than that of air , so every time you move your limbs underwater, what you do, in addition to an aerobic exercise, is a negligible resistance exercise . Moving through water naturally accelerates the metabolism, helps the muscles recover after a more intense exercise and makes you expend more energy (and therefore burn more fat) than you would otherwise consume, or in another medium.
By decreasing the effects of gravity, we can increase our range of movements and train strength and flexibility, thus decreasing the pressure on trouble spots such as the back or knees . The best exercise to do in water is swimming, which is why we started our list like this, but it is not the only one. Water provides resistance and helps strengthen and tone muscles , allowing for low-impact strength training, protecting our joints . Hence the success of guided activity sessions such as Aquagym or Aquaróbics, or the new fashion of aquaruning .
1. Swim
Swimming is very beneficial for your health, it has always been said that it is the " most complete sport " and there is some truth to that. It will help you lose weight quickly, especially in styles such as butterfly and crawl , with which you can burn between 600 and 1000 Kcal. in one hour of training.
2. The bicycle
Perform the pedaling stroke without putting your feet down, gradually increasing the rate to increase the intensity. Change the direction of your legs and repeat for at least one minute on each. If you're having problems floating, a roll of polyethylene can help. Place your elbows on the pool's edge and use your legs to "pedal" a fictional bicycle. This exercise strengthens your core, legs, and shoulders, which allows you to burn more fat.
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3. Walking on water
Burning calories while walking is possible, and even more so in the water. As long as the water reaches your waist. Walk across the pool from one end to the other, taking steps forward and then backward, for 2 minutes . A good warm-up activity. Then you can do it by walking on your toes and heels, to give yourself greater mobility and strengthen your ankles and calves.
4. Running in the water
Stand in a shallow, waist-deep water and start running about it, elevating your legs and pumping your arms as if you were running out of water. Begin with one-minute intervals of aqua running and progressively increase to three-minute intervals. Grab some pool weights to help you build endurance and tone your arms.
5. Front kick
Place your right foot forward while standing in waist-deep water, keeping your hands on your hips, your left knee bent, and your right thigh parallel to the pool floor. Leap up quickly and cut your legs such that your left leg is in front of you as you finish the movement. Perform 15–20 repetitions per set.
6. Side kick
Stand in water up to your waist and raise your right leg to the right as high as you can, keeping your foot flexed . Lower your leg and raise the same leg again, repeating fifteen times, then repeat with your left leg fifteen times. Do three sets of 15 raises with each leg.
7. Cross kick
Stand with your legs slightly apart. Bring one leg forward of the other . Meanwhile, both arms extended downwards are directed to the opposite side of the kick. Alternate each side and repeat 10 times.
8. Shark Kick
The shark kick is a low-intensity cardio exercise performed in water. It is performed by swimming freely, with your arms extended to the sides, or by holding a kickboard, making small kicks with your feet as if you were swimming like a shark . The intensity of this exercise can be increased by increasing the speed or by doing faster kicks. This is a great way to burn calories and improve strength and endurance.
9. Butterfly kick
Inspired by the classic swimming technique of the same name, this exercise will help you work your legs and tone your glutes. To do this, rest your arms on the edge of the pool, facing the wall with your legs together . Now, with both legs at the same time and without separating them, give a strong kick backwards, quickly and energetically. Repeat this 10 times.
10. Squats
One of the best exercises to avoid cellulite and tone your legs and buttocks. Do 20 squats, as if you were doing it out of the water . Make sure the water reaches your waist and increase the intensity as you do the exercise.
11. Jumping into the water
With water up to your chest, jump with both legs, pushing off with your toes on the tips of your toes and landing on the soles of your feet . Repeat for 2 minutes. Just think that if jumping rope is a 10-point workout for losing weight, doing this same movement in the pool also helps tone your muscles.
12. Upper abs
To work your upper abs in the water, place your legs on the edge of the pool and place your buttocks against the wall, placing your arms on your chest. Stand up and perform 20 to 30 repetitions alternating short and long crunches .
13. Lower Abs I
To work your lower muscles, lean your back against the pool wall, with the water at chest height and your arms on the edge, and keep your feet off the ground. Stretch your legs while taking a breath and bringing your knees to your chest, exhaling . Repeat for 20 to 30 repetitions.
14. Lower abs II
Place your back against the pool wall and your arms on the edge. Stand in an area where your feet will not touch the bottom in this position. Then, with your legs together and stretched, lift them off the pool wall and raise them until they form a 90-degree angle at waist height. Lower yourself back down. Repeat 15 times.
15. Going out and coming in
To work your triceps and upper body, place your hands on the edge of the pool. Use force to stand up and get out of the pool by hand , if possible without putting your knees on the ground when you get out. Jump into the water and get out again in the same way. Repeat 15 times.
16. Arm crossings
We start from the initial position with our arms open in a cross, we close them forward and when we get there, instead of joining our hands, we cross them over each other and return to the initial position. 10 to 15 repetitions without letting our arms come out of the water.
17. Swings
Standing with your arms extended and your palm facing up, try to lift the water from below to the surface of the water . Alternate arms. 10-15 repetitions.
18. Triceps dip
To strengthen your triceps, stand with your arms close to your body and palms facing down, and try to push the water to the bottom of the pool. 10-15 repetitions.
19. Pelvic rotations
Rotate your pelvis to one side as if wearing a hoop around your waist for 15 times and then do the same in the other direction.
20. Playing dead
Go back to childhood, “playing dead in the pool”. Floating on our back is an exercise that serves to relax the muscles and eliminate tension . Relaxing with this exercise for a few minutes helps us to calm down after our workout in a natural and pleasant way.
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