Get creative with your workouts: Water weight

One of the biggest challenges I face while working out is finding unique exercises to do. I think that when people get bored, they are more likely to stop their workouts all together.

Looking for a way to get out of the gym, I found this awesome workout to do in a pool. Even though I’m a swimmer, this is a totally different thing that doesn’t require swimming laps. Below are the exercise descriptions, but clink on the link to see videos! Find your nearest indoor pool (college, YMCA) and get going!

An important part of the article says to perform as many reps of each exercise that you can in 30 seconds, rest, then repeat. Increase time increments as you get stronger.

My favorite exercise is the Pike Scull. Let me know what you like! Thank you to Fitness Magazine for these.

Targets: Arms, back, chest, abs, butt, and hamstrings
In the deep end, tread water, making small circles with cupped hands, and lift right leg straight in front of you at hip level while reaching toes of left leg toward bottom of pool. Hold for 5 seconds.
Switch legs quickly, bringing right leg down as you raise left leg, and hold for 5 seconds. Continue for 30 seconds, alternating sides.


Otter Roll
Targets: Back, abs, butt, and legs
Hugging beach ball to chest, float on back, legs extended, feet together.
Roll toward left and over top of ball (like an otter spinning in the water), using entire body — shoulders, back, core, legs — to make a full revolution, returning to start. Take a breath. (Beginners can rock from side to side with head above water throughout.)
Continue for 30 seconds, alternating direction of roll.


Ball Lever
Targets: Shoulders, back, triceps, and abs
Holding beach ball with arms stretched straight in front of you, float facedown in chest-deep water so legs are extended behind you, feet together.
Keeping arms straight, pull ball underneath you, drawing it as fast as you can through water toward thighs in an arc. (As the ball is pressed underneath, it will lift you out of water to take a breath; beginners can keep head above water throughout.)
When ball reaches thighs, bend elbows to bring it back to surface and press it forward to return to start position. Continue for 30 seconds.


Pike Scull
Targets: Abs, hips, and arms
Standing in shallow end of pool, simultaneously sit back into water, treading with hands by sides, and lift both legs together so that you fold at the hips (like a jackknife) and your body forms a wide V, with head and toes just above surface.
Maintaining V position, move cupped hands in small circles by hips to tread water and propel yourself forward (sculling) down length of pool for 30 seconds.


Wave Maker
Targets: Back, abs, butt, and legs
Facing pool wall in chest-deep water, hold on to edge of pool deck with left hand and place right palm, fingers pointing down, against wall just below water line for stability.
Extend legs behind you at water level with both feet and knees together, then kick like a dolphin: Initiate the motion with abs and hips and transfer it through thighs to knees and finally to feet. Kick as hard and as fast as you can for 30 seconds, trying to make the biggest waves possible.


Credit for this information:


Tagged , , , , , , , , , , , ,

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: