Splash Your Way to Slim

Splash Your Way to Slim

from Fitbie

If your summer walking route is starting to feel routine, try taking it to the pool. Begin with a short water walking workout to see how your body adapts to the added resistance, then gradually increase the time and intensity until you can walk in the water for 30 minutes at moderate intensity. To get started, craft a workout from the following techniques provided by Julie See, president of the Aquatic Exercise Association. Pick an area of the pool where your arms and legs are underwater and your feet touch the floor. Wear water shoes for added support.

Heels Up Walk or jog forward, lifting your heels high toward your butt. Add variation by adjusting your tempo to two slow kicks followed by two quick kicks. Move your arms as if you were performing the breaststroke, keeping your thumbs up to assist your forward movement.

Knees Up Walk or jog backward, lifting your knees high in front. Add variation by adjusting your tempo to two slow kicks followed by two quick kicks. Move your arms in reverse breaststroke (as if you were giving someone a hug) to assist your backward movement.

Tightrope Walk Imagine that you’re walking on an underwater tightrope. Step one foot directly in front of the other, making your strides as long as possible and using your arms for balance. Make it harder by bending your elbows with your hands lifted out of water, as if motioning “I surrender.”

Jumping Jacks and Kicks Moving backward, perform one jumping jack followed by one front kick. Repeat, this time kicking with the opposite leg. Keeping your back straight, reach toward your foot with the opposite hand on each kick.

Side Step and Slide Step out to your right in a wide stance, dragging your left foot to meet your right. When you reach the end of the pool, repeat, stepping out to the left and sliding your right foot to meet. Arms should follow the legs out with each side step, then come behind your back as you pull your legs together.

Knee Swing Walk Swing your knee to the front, then to the back, then to the front again. Then extend your leg to take a giant step forward. Repeat on the opposite side. Use your arms for balance or make it harder by lifting your arms out of the water and keeping your forearms crossed at chest height.

Tuck Travel Drop low in the water, as if you were seated in a chair. Tuck both knees toward your chest as you push off the pool bottom to travel backward. Move your arms in reverse breaststroke (as if you were hugging someone) to guide your backward movement.

Football Drill Moving laterally, cross one leg over in front and then in back (in a grapevine pattern) for 8 counts. Then drop low in the water, as if you were seated in a chair, and run in place as fast as you can for 8 counts. Stay low in the water and run in place, this time moving your feet out-out-in-in, as if you were running through tires, for 8 counts. Stand up, then repeat all moves on the opposite side.

Cool down with 3 to 5 minutes of walking forward, backward, and laterally across the pool, then stretching your arms, legs, and torso.