7 pool exercises for weight loss and full body workout


Bored with your regular workout routine and doing the same exercises? Turn to water exercises! For those seeking a refreshing way to shed those extra kilos, a water workout in the pool offers a low-impact, full-body exercise that helps burn calories, build muscle and promotes weight loss. Let’s find out which exercises can be done in the pool!

Pool exercises for weight loss

Health Shots spoke to fitness expert Mukul Nagpaul, Pmftraining, and Fit India Movement Ambassador, to find out how and which water exercises can help in weight loss. Nagpaul says, “The pool isn’t just for lounging around; it’s also an excellent place to burn calories and lose weight. Water workouts provide a low-impact, high-resistance environment that allows for an effective and fun way to get fit and lose weight.”

So, let’s dive right into 7 pool exercises that can help you boost weight loss and burn calories:

1. Water walking or jogging

Start with the basics. Water walking and jogging provide a challenging workout for your leg muscles while being gentle on your joints. The resistance of the water helps individuals not only with joint problems but also boosts weight loss. Simply walk forward and backward in waist-deep water, engaging your core and maintaining an upright posture. To intensify the exercise, use water dumbbells or perform high knees as you walk.

pool exercises for weight loss
Exercising in water can be even more beneficial. Image courtesy: Adobe Stock

2. Flutter kicking

To target your lower body, flutter kicking is an effective way to tone your legs and burn calories. Holding onto the pool’s edge or using a kickboard for support, kick your legs in a rapid, fluttering motion just below the water’s surface. Keep your core engaged and ensure your kicks are fast and controlled for maximum calorie burn.

3. Jumping jacks

Yes, you can do jumping jacks in the water! Nagpaul says, “Jumping jacks are a classic exercise that can be adapted to the pool environment for a fun and challenging workout. Stand in waist-deep water with your feet together, then jump your legs out to the sides while raising your arms overhead. Bring your limbs back to the starting position in a swift motion. Repeat this movement for a cardio-intensive exercise that works your entire body.”

4. Pool planks

Planks are fantastic for strengthening the core, stabilizing muscles, and burning calories. To perform pool planks, hold on to the pool’s edge and extend your legs straight behind you, keeping your body in a plank position. Engage your core and hold the position for as long as you can. This exercise not only helps burn calories but also improves balance and posture.

Also read: Water aerobics: Try this mix of strength training and cardio to stay fit

5. Water push-ups

Water pushups add resistance to the traditional pushup, making it more challenging and rewarding. Stand in chest-deep water facing the pool’s edge, place your hands on the edge slightly wider than shoulder-width apart, and lower your chest towards the water. Push yourself back up to the starting position. These pushups engage the chest, arms, and shoulders while also working your core as you stabilize in the water. Make sure to keep your body straight and control your movements.

6. Treading water

Treading water is an effective full-body exercise that can elevate your heart rate and burn calories. In deeper water, perform a scissor kick motion with your legs while using your arms to maintain balance and keep your head above water. Try incorporating arm circles or alternating arm raises to intensify the workout. Do this in the deep end of the pool and try to keep it up for as long as possible.

pool exercises
Perform these exercises and lose weight, Image courtesy: Adobe Stock

7. Bicycle kicks

Similar to flutter kicks, bicycle kicks target your lower body, particularly the abdominal muscles. Nagpaul says, “To perform this exercise, lean back against the pool wall with your hands holding the edge for support. Extend your legs straight out in front of you, then pedal them in a bicycle motion. This movement engages the core and helps in calorie burning and toning.”

Remember, the key to losing weight and burning calories is consistency and enjoying the process. The pool offers a refreshing and enjoyable atmosphere to achieve your fitness goals. So, take the plunge and make your workouts a splash! Remember to consult with a professional if you’re new to water workouts, and always prioritize safety. Happy swimming!


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