While swimming is a great whole-body workout, there are plenty of other in-water exercises that target specific parts of your body for some hardcore toning. Mark Hendricks, Equinox Group Fitness Manager in Toronto, shares his favorite exercises that ensure a tough (but fun!) pool workout.
Cross Country Ski: For this exercise, Hendricks recommends beginning with your legs in a split stance touching the bottom of the pool. Then, lift your knees one at a time, while also incorporate the opposing arm movement (as if you were skiing with poles!). Move continuously for 45-60 seconds and try to do 3 rounds.
Side Step: Start with your legs together and step wide. "Allow your arms to follow your legs," Hendricks says. "And then bring your legs back together." Step out to target outer thighs, step in to target inner thighs.
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Corkscrew: Take a seated position in the shallow end of the pool, with your bottom touching the bottom of the pool. Extend your arms wide. Then, bring your knees to the right, while holding your torso still. Then, go to the left. Try to do 24 reps.
The Swan: Maintain your seated position, but place your knees and hips at 90 degrees. (You don't want to be touching the bottom, but instead floating.) Sweep your arms in from of your chest and with straight arms, sweep wide and back. Try to squeeze your shoulder blades together as you do this, and don't allow your lower body to move. Try to do this for the entire length of the pool, Hendricks says. Repeat 3 times.
Boxing: With your legs in a wide stance, jab forward with an open palm. Alternate your left and right arms. If you want to add an extra challenge, Hendricks recommends adding a rotation or speeding your punches up (or both!). Do 3 sets of 30 second intervals.
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Hamstring Curl: Start with your legs hip-width apart, arms forward with your palms facing down. Raise one heel toward your glutes, pushing your arms straight down. Then, turn your palms up and return your arms to the starting position as you lower the heel. Repeat while alternating legs.
Abdominal Tuck: Begin by bending at the hip and knees and ensuring that your toes are lightly touching the bottom of a shallow pool. Keep your arms straight in front. Drive your knees up to your chest and sweep your arms down to wrap them around your legs in a hug. Release back down to touching the bottom lightly. Try 3 sets of 12-16 reps.
Squat: Start with your fee hip-width apart and squat down in a shallow pool. (The water level should be just below your nose.) Leap up high, leaving the bottom of the pool with both feet and extending your arms up into the sky. Try to land softly with bent knees. Do 3 sets of 12 reps.
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