Summer is seemingly the perfect time to get outdoors and exercise. But sometimes the hot temperatures can be too much to handle. When the sun gets too intense, head to the pool for your workout. You can torch calories, burn fat, and sculpt muscles, all while staying cool.
Running in the summer can leave you overheated. When you work out in the pool, you get resistance from the water, which helps build additional strength and endurance, all while staying cool. You'll want to stay in the shallow end for this exercise. Bring your hands to your hips and step your right foot forward. Bend your knees into a lunge. Stand up and step the left foot forward. Bend your knees again into a lunge. Repeat the movements all the way across the shallow end. On the way back, pick up your pace into a run. Repeat for 5 minutes.
Squats and jumps on land can be hard on your knees and ankles. In the water, there is less force and pressure on the joints, so you can perform these moves with less risk of harming the knees and ankles. Stand with your feet hip-distance apart. The water level should come up to just under your chest. Your toes should face straight ahead. Squat down until your chest and shoulders are submerged. Hold for one count. Push into your feet and jump up, landing softly back into a squat. Repeat 10 to 12 times.
Leg lifts help tone your thighs and core. On land, the legs can be heavy to lift, causing strain on the back. In the water, the legs feel much lighter and you can lift them with greater ease. You may wear a water aerobics vest while doing this exercise. Tread water in the deep end of the pool. Reach your legs straight down, without touching the bottom. Point your right toes and lift your leg up to hip height. Engage your core and keep your spine long, so you don't lean forward towards your leg. Lower and switch sides. Repeat 10 to 12 times. For a modification, stand in the shallow end of the pool. As you raise your right leg, keep your left foot on the bottom of the pool floor.
Some core exercises that work deep into the muscles of the core, such as the "V" sit or Pilates teaser, are not always so easy to do on land. When you work out in the water, the force of gravity on your body doesn't feel as strong; thus, you are able to perform the move with greater ease in the pool. You may wear a water aerobics vest while doing this exercise. Stand in the shallow end of the pool. Sit back until your shoulders are just below the surface. Tread water as you lengthen your legs. Let your toes hover just above the surface. Your buttocks should point towards the bottom of the pool but should not touch it. Pull your belly button into your spine and hold for 10 to 20 seconds. Repeat five times.