Exercises to Incorporate in a Pool-Based Class

If you thought aerobics was the only exercise you can do in a pool, you are mistaken.

From spinning and cycling to pretty much every exercise you can do out of the water, there are tons of exercises you can do in the water.

Below are a few exercises that should be fun to add in a pool-based class.

1.Water Jogging

You can either jog in place or run a straight line while making sure you keep your posture and that your ears, shoulders, and hips are all aligned vertically. You can up the ante by running in a zigzag motion across the pool to create a current and running through the current you just made. 

2.Swim Laps

Swimming laps are still by far one of the most effective swimming exercises, regardless of whether you do it alone or with other people. It's great for meditation, for your heart, muscles, and lungs.

Try swimming over 50 m or 25 m to start with. Aim to cover more distance over time.

3.Water Planks

This is just like regular planks, but on water. Simply hold a floating piece of foam, preferably a noodle, vertically with both of your hands and press it straight down until your body is flat on the water surface. Of course, it should go without saying that you should keep your head above water. Do this for at least 1 to 2 minutes.

4.Ball Running

Hold the ball directly with both of your hands placed in front of your stomach area and run across waist-deep pool as fast as you can for 60 seconds. Rest for half a minute and then repeat the cycle three more times. Try to increase the speed as you go. You can also use weighted cardio balls for an added challenge.

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