Discover The 7 Best Pool Exercises For Weight Loss!

Dive in, enjoy the splash, and watch the calories melt away! Water cannot only help us to provide a cooling effect to our body in the summer season or just for relaxation, but it also helps us to lose weight and shape our bodies. Pool exercises are one of the great options for people who love to stay in the water. You can burn 400 calories per hour by doing water aerobics.

According to the journal Arthritis Care & Research, aquatic exercise effectively reduces pain and improves function in people with osteoarthritis.

Offering resistance while being gentle on joints, the pool is a fantastic environment for those seeking effective weight loss workouts. Below, we will dive into various pool exercises for weight loss and burn calories.

Table Of Contents

1. Why Pool Exercises?

3. 7 Best Pool Exercise For Weight Loss

4. A Few Tips When You Do Pool Exercise For Weight Loss

5. Which Is Better, Swimming Or The Gym?

6. The Final Say

7. FAQs

8. References 

Why Pool Exercises?

Working out in the pool is a great way to get a full-body workout without putting too much stress on your joints. The water provides natural resistance, ensuring you work extra hard, which can help you burn more calories compared to land and build muscle. It is also a low-impact activity, so it is a good choice for people of all ages and fitness levels. 

The buoyancy of water provides extra support for muscles and joints, allowing for harder workouts with less impact on the body compared to land. The Centers for Disease Control and Prevention (CDC) claims that it benefits people with joint conditions, such as osteoarthritis and rheumatoid arthritis.

7 Best Pool Exercises For Weight Loss

Many pool exercises for weight loss are scientifically proven to be most effective and give positive results if practised regularly. Below are different easy and beneficial pool exercises to lose weight that will make your weight loss journey so much fun and interesting: 

1. Jogging In Place

Aqua jogging, or deep water running, is a cardiovascular exercise. It mimics the motion of jogging while being submerged in water. You can perform aqua jogging by running laps in the pool or wearing a flotation device around your trunk. 

It minimises impact on joints, making it ideal for individuals with joint concerns. The water resistance enhances muscle engagement, providing a full-body workout and promoting cardiovascular endurance.

Steps

• Lift knees and pump arms, mimicking land-based jogging.

• Maintain an upright posture and engage core muscles.

• Vary intensity by adjusting speed and range of motion.

• Start at a comfortable pace, gradually increasing duration.

2. Water Push-Ups

It is just a steady, simple water workout that is performed using the resistance and support offered by the water, known as pool edge push-ups. You can do this on the side of the pool.

Water push-ups use water resistance to enhance strength training, providing a challenging workout. Performing push-ups against the pool edge utilises water's supportive resistance, effectively targeting muscles and promoting upper body strength.

Steps

• Facing the pool edge, place your hands shoulder-width apart on the pool deck. 

• Bend your elbows and push your body up and down.

• Push through your palms to straighten your arms and return to the starting position.

• Repeat the push-up motion for the desired number of repetitions, focusing on controlled movements.

3. Flutter Kicks

The flutter kick is a small but versatile move in swimming. Whether you are competitive or just splashing around for fun, Flutter kicks in swimming contribute to improved leg strength and endurance, promoting cardiovascular fitness and enhancing overall lower-body muscle tone. Perfecting the flutter kick just takes a little practice, and once you get a feel for it, it is all smooth sailing.

Steps

• Lie straight in the water, face up or down.

• Keep legs extended and toes pointed for a streamlined body position.

• Alternate quick up-and-down kicks.

• Use hips for movement, keeping knees slightly bent.

4. Tuck Jumps

The tuck jump is a finisher exercise loved and hated in equal measure. It is brilliant for improving your cardio fitness, shooting your heart rate, and working your lower body and core.

It is a high-intensity exercise that elicits cardiovascular adaptations by increasing heart rate and oxygen consumption. This, in turn, enhances cardiorespiratory fitness. Additionally, the movement engages lower body and core muscles, promoting muscular strength and endurance.

Steps

• Begin with a standing position and keep your feet shoulder-width apart.

• Keep your back straight, shoulders relaxed, and arms at your sides.

• Jump explosively off the ground, bringing both knees up towards your chest.

• Simultaneously, tuck your arms in, hugging your knees.

5. Bicycle

This form of cycling provides all the cardio benefits of land-based cycling without the drawbacks of joint stress. Aquatic bikes are designed like road bikes, with adjustable handlebars and seats so you can customise the fit for maximum comfort.

Steps

• Step into chest-deep water and securely mount the aquatic bike.

• Ensure proper grip on handlebars and foot placement on pedals.

• Now, mimic land-based cycling motion for a low-impact workout.

6. Pool Planks

This water exercise can be done with a noodle (a long cylindrical piece of sturdy foam) directly under your chest in the water (in a push-up position) with your arms straight and hands on the noodle shoulder-width apart. Also, you must straighten out your body with only your toes touching the bottom of the pool.

Pool planks engage the core and upper body in a water-based push-up position. With the body extended and only toes touching the pool bottom, this exercise challenges core stability and promotes muscular endurance. 

Steps

• Place noodles under the chest in the water.

• Assume a push-up position with hands-on noodles, shoulder-width apart.

• Straighten the body with only toes touching the pool bottom.

• Maintain a straight line from head to toe, engaging core.

7. Side Leg Lifts

Side leg lifts, involving hip abduction or pushing away, specifically activate the hip abductor muscles responsible for moving the leg away from the body's midline. This exercise serves as an effective means to strengthen the lateral hip muscles, promoting lower body stability.

Steps

• Lie on your side with your legs stacked.

• Support your head with your lower arm and place the upper hand on the floor.

• Lift the top leg straight upward.

• Maintain a controlled and balanced movement.

A Few Tips When You Do Pool Exercise For Weight Loss

Although pool exercises are generally low-impact, their effect on the body is significant. It is one of the great exercises for people dealing with injuries or joint pain. Here are a few tips that you must keep in mind before practising pool exercises for weight loss in a fun and active way:

• Aim for morning swims to kickstart metabolism

• Swim hard and fast to burn more calories 

• Go for 4-5 pool exercise sessions in a week 

• Join a swim class and perform under a trainer’s supervision 

• Include water aerobics to diversify your workout routine

• Incorporate water weights for added strength training

• Prioritise safety by following pool rules and maintaining form

• Wear suitable attire

• Stay hydrated

• Consider consulting with your physician first

• Start slow and work your way up

• Use pool accessories like noodles and floats

• Ensure you warm up before starting these exercises and cool down after

Also Read: Understanding The Role Of Health Education In Everyday Life

Which Is Better, Swimming Or The Gym?

The choice solely depends on which activity is preferable for you and what you enjoy doing most of the time. Gym memberships and pool memberships can vary in cost. Also, consider the availability of facilities in your area. Those with specific injuries might find swimming more accommodating, whereas others might benefit from specific gym exercises. Neither swimming nor the gym is objectively "better" than the other. They each offer unique benefits. Below is a list of the advantages of both ways to bring long-lasting fitness to your body.

Swimming

If you are training for a triathlon, swimming is essential. It's a sport suitable for all ages, skills and fitness levels. Here are the major health benefits of pool exercises for weight loss:

Also Read: The Best Way To Improve Health Is To Exercise Daily

Gym (Strength Training & Cardio Equipment)

Gyms usually offer a wide range of equipment, classes, and activities. This variety can keep workouts interesting and allow you to change routines frequently. You can tailor your goals to your needs and focus more on the targeted muscle groups in gym exercise.

Read Here: Ways To Improve Your Bone Health

The Final Say

To sum up, the blog, pool exercises are beneficial for people with joint concerns and are a low-impact, calorie-burning workout accompanied by swimming. Different pool exercises for weight loss, achieving overall fitness and building muscle are the best options for you if you know how to swim and love to go into the pool. 

Also, pool water does not put excess pressure on the joints. Water exercise can be a great variety to your exercise schedule and a great way to get fitter and slimmer. In this way, you can have fun and lose weight in the most relaxing way. 

FAQs

1. Which are the best pool exercises for weight loss?

Flutter kicks, pool planks, and leg lifts are some of the best pool exercises for weight loss.

2. Is pool exercise suitable for all age groups?

It is suitable for people who are not afraid to go into the water and try not to let very aged people go into the water for exercise because it can cause consequences.

3. Are pool exercises safe?

Yes, pool exercises are safe under expert supervision and wearing a life jacket if possible.

4. Which is better, swimming or gym?Both gym and swimming are excellent for your body, and it totally depends on the individual’s choice.

5. Can I lose 5kg by swimming?

If you practise swimming regularly along with proper diet and training, you can lose 5 kgs.

6. What are water therapy exercises?

Water therapy exercises are simple routines performed in a shallow pool using underwater treadmills and other high-tech equipment.

7. What are the best pool exercises for back pain?Deep water walking, side strokes or backstrokes are the best water exercises for core strengthening and back pain relief.

References 

• Health Benefits of Swimming

• Effects of aquatic exercise on health-related physical fitness, blood fat, and immune functions of children with disabilities

• Pools and Aquatic Programs

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