Use the wonderful properties of water to work hard while keeping cool. Danielle Halvorsen suggests a mix of resistance, core and cardio work. Illustrations by Karl Hilzinger.
Exercising in water has a number of special benefits: it’s low impact, the water provides resistance, and the buoyancy allows bigger movements through a greater range of motion.
This program is designed to work muscles in your back, shoulders, chest, core and legs. By increasing speed to these exercises you will lift your heart rate for cardio benefit. Try to focus on your movements while performing these exercises, and as you get fitter, start adding more repetitions and minutes to your workout.
If you don’t already have one lying around, you will need to purchase a pool noodle. They are a cylindrical piece of polyethylene foam, sometimes hollow and around 160cm in length and 7cm in diameter.
I suggest that you photocopy the exercise program here and either laminate the pages or put them into plastic sleeves. That way you can have them beside the pool without your magazine getting damaged.
Always stay hydrated when exercising in the water – have your water bottle on the side of the pool near you. Most of all have fun with this and invite friends along to participate.
For the best program for your individual needs, see your doctor or a fitness professional.
Shallow end warm up
Running on the spot
Start running on the spot, ensuring that you are bringing your knees up high. Use your arms and start pushing the water away with your palms while your legs are moving. Do this for 30 seconds.
Knee tucks
Start to jump high with both knees close to your chest. Your arms will start to push down into the water. Do this for 30 seconds.
Side steps
Face your body so that you are looking at a lane rope, you are now aiming to go side stepping down towards the deep end of the pool. However, you will stop and go back the other way before your feet lose contact with the bottom of the pool. Make sure these side steps are wide and bending at the knees, keep your tummy muscles pulled in and your chest up. Do these for one minute.
Cardio, Power and Core
Pedalling
Core and cardio Grab your pool noodle and place it between your legs like you are sitting on a bike. You must keep your back straight like a right angle and not crouch forward at any time during the exercise.
By doing a cycling motion through the water start heading down towards the deep end of the pool. Use your arms in a breast stroke motion as you are cycling forward.
Now without turning around, cross your legs at the ankle and move backwards by using a double-arm backstroke motion. Squeeze your shoulder blades together as you are doing the movement.
Do four laps of the pool.
Diagonal push and pull
Cardio and strength Stand in the shallow end of the pool and grab the noodle so that your hands are at least 60cm apart. With your legs apart and your core engaged, start pushing the noodle away from you in a diagonal direction. Bring it back in and go to the other side.
For an easier version, have the noodle on top of the water while you are pushing and pulling. To make it harder, push and pull the noodle down into the water.
Do 25 repetitions.
Bunny hops
Cardio and strength While in the shallow end of the pool, hold your noodle around 60cm apart. As you push and pull the noodle in the water start jumping high by bringing your knees up to your chest.
Do 25 repetitions.
Simple sway
Core and lower back This can be done in either end of the pool. Start by sitting on your noodle in the middle like on a chair. Balance yourself by having your arms out to the side doing a scull movement. Slowly start to contract your belly muscles and use this to start a sway momentum with your hips which will go side to side. Use your arms to scull as you are balancing this technique.
Do at least 10 repetitions– the slower the better.
Skate boarding
Core and strength Start in the shallow end of the pool and place one foot on top of the noodle in the middle and push the noodle down towards the pool floor. Quickly place the other foot behind (feet are spaced apart). Use your arms to scull, this will help you to balance. While keeping your knees bent, use your arms to start a breaststroke movement to go forward and a double arm backstroke movement to go backwards.
Once you have mastered this, try and do four laps of the pool.
The pretzel noodle
Upper-body strength Get your noodle and tie it into a knot, pulling it tight. Grab each end of the pretzel with your hands and place your legs out wide in the shallow end of the pool. Hold the pretzel under the water and start moving it from left to right and back.
Focus on your core while performing this movement. Add circle and figure 8 patterns to make it more interesting.
Do 10 strong repetitions.
Abdominal rolls
Core Try and be in an area of the pool where your feet don’t touch the ground. Start by having the noodle straight out in front of you. Pick your feet up as you would be lying face down, now start tucking your knees up into your chest and bring your bottom under, your arms and noodle need to come into your chest (your legs should be out front and the noodle at your chest when finished). Try to lie on your back as flat as you can.
Reverse the above by tucking your knees in and pushing your body forwards, arms go forward all in one movement, repeat the forward and backward tucks, concentrate on your tucks and stretches. The faster and tighter you are in your movements the more you will benefit. Add side movements to target the oblique areas.
Do 35 repetitions.
Danielle Halvorsen is a fitness professional of two decades experience, adventure racer and founder of NorthShore Social Cycling. The_fitnessguru (Instagram)
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