7 simple exercises to do in a swimming pool this summer to burn calories

Here are seven exercises that don't require swimming that can help you burn calories and build muscle.

When it comes to building muscle, burning fat, and reaching your fitness goals, water may be the most effective exercise tool you're not already using.

Exercising in water offers many health benefits, including burning calories, strengthening muscles, improving cardiovascular health and improving mental balance. In addition to these benefits, water has unique characteristics that make it a conducive environment for training.

Why exercising in water is good for you

Water exercises offer similar benefits to other types of workouts, but they also have unique benefits. These advantages arise from two fundamental facts:

Water reduces body weight

Movements performed in water are less stressful on joints and bones because water reduces the load of body weight, scientific research shows. Water exercises therefore strengthen muscles without the stress that running and other exercises that put body weight on the knees, ankles and other joints can cause. This reduction in stress on the joints and bones makes it a great option for people suffering from pain due to injuries or chronic conditions affecting the joints, such as osteoarthritis or rheumatoid arthritis. Water exercises are also very beneficial for older adults, as they often lose flexibility and may experience more pain and stiffness. A less restrictive exercise environment, such as a swimming pool, is suitable for everyone, but is particularly suitable for older people whose pain may be less tolerable.

Water provides constant resistance

In the horizontal axis, water is 800 times denser than air, providing unique multidirectional resistance. When you move through water, your body fights against the resistance of all the water around you, vertically, horizontally and rotating. This puts a unique strain on your muscles, as they have to put in extra effort to overcome this increased resistance from the water. However, it is essential to practice these exercises appropriately based on your swimming abilities. If you cannot swim for long periods of time, it is recommended to perform the exercises in a shallow pool or use a float to assist you.

Before beginning this type of workout, it is also advisable to consult your doctor if you have any health conditions that could affect your ability to exercise safely, whether in the water or not.

Now that we know the benefits of exercising in water, let's review seven pool exercises that can burn calories and help you achieve your fitness goals.

7 exercises in the pool to burn calories

Here are seven exercises that don't require swimming that can help you burn calories and build muscle. These exercises work multiple joints and muscle groups, helping to get your heart rate up and work many muscles at the same time.

Before starting, it is important to follow the training intensity and frequency recommendations adapted to your physical condition. You can gradually increase the frequency, duration and intensity of your workouts as you progress.

1. Running in the water

For this exercise, stay in a shallow part of the pool and run from side to side. The shallower the water, the heavier your body weight will feel. Leaning forward slightly from the ankles, pump your arms and bring your legs into a high-knee position before extending them back to move forward. You can increase resistance by holding a weighted object at chest level or using a kickboard that you hold in front of you with your arms straight. Pool-specific ankle weights and swim parachutes (a piece of fabric attached to your waist that creates drag behind you as you move through the water) can also increase exercise intensity.

2. Poolside Push-ups

Place your hands on the edge of the pool, slightly wider than shoulder-width apart. Contract your abs, shift your weight to your upper body so that your toes lift off the pool floor, and lift your torso out of the water until your arms are fully extended. Pause, then slowly lower your body back to the starting position and repeat the exercise. If this seems too difficult for your chest, shoulders, or triceps, or if you can't perform many repetitions with good form, use your legs for support by jumping off the bottom of the pool. It can also turn the exercise into a full-body workout.

3. Squat jumps

Stand in a shallow part of the pool with your feet shoulder-width apart and your toes turned slightly outward. Crouch downrolling your hips and heels back with your feet flat, then straighten your hips, knees, and ankles as you propel yourself upward as high in the air as possible. (The water should be shallow enough that squatting does not cause your head to go underwater). Land on your tiptoes, then immediately squat down and repeat the exercise. Depending on your comfort level, you can squat low enough to submerge your head underwater. To make the exercise more difficult, increase your speed. This will create additional resistance and force you to perform more repetitions in the same amount of time.

4. Lateral movement

Stand in a shallow part of the pool and move sideways from one edge of the pool to the other. Focus on keeping your abs tight and toes pointed forward. To increase the intensity of the exercise, keep your hands at your sides or wear a mini pool-approved resistance band around your legs.

5. Scissors while lying down

Start in water deep enough that your feet are off the ground. While holding onto the edge of the pool or a float, raise your legs so that your body is in a horizontal position, keeping your spine neutral from the back of your head to your tailbone. Keeping your knee slightly bent, kick from the hip (like you're kicking a soccer ball), whipping or making a quick motion with your toes. Repeat with the other leg. Speed up the leg movement and increase the force of the kick to increase the resistance (and intensity of the workout) – you should create white splashes on the surface of the water. Focus on maintaining a straight line of the back, from the back of the head to the tailbone, as you kick. This will force your glutes (the largest muscles in your body) to work more. You can also use a resistance band that you wrap around your legs to increase the challenge.

6. Pressure and Pull

Start standing by holding a kickboard against your chest and bend your knees to get into a squat position so that your chest is submerged in the water. Contract your abs, extend your arms and the kickboard forward against the water, then immediately pull your arms and the kickboard toward your chest. You should feel your back muscles working.

7. Jumping Jacks

Stand in the pool with your head above water (at the depth you are comfortable with), feet together and arms at your sides. Spread your legs out to the sides while raising your straight arms above your head, then reverse the movement by bringing your feet together and lowering your arms to your sides. If splashing bothers you, only raise your arms to the height of the water. In this exercise, the easiest way to increase the intensity is to increase your speed.

Exercising in the pool offers many health benefits and can help you burn calories while building muscle mass. Whether you're looking to lose weight, improve your overall fitness, or recover from an injury, water exercise is an option to consider. Remember to consult your doctor if you have any health conditions that could affect your ability to do these exercises safely. So, dive into the pool and enjoy the benefits of aquatic exercise!