Updated January 05, 2004.
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6. For biceps: Bring your open hands to the side of each hip, palms forward, with your fingers close together. Exhale as you slowly bend at the elbow to bring your hands toward your shoulders.
7. For abs: You can simulate crunches, or here's a toughie...stand with your back to the side of the pool, holding onto the rim with your elbows. Keeping your knees unbent, slowly bring both legs up to a sitting position and hold it for ten seconds.
Do not hold your breath, though. Breath slowly throughout this exercise. Then bend at the knee to bring them down, repeating this as many times as you?d like to. Be careful to keep your back straight throughout this exercise.
There are lots of gadgets available for toning; you can get these at most department stores or athletic supply stores. They make the work a little more challenging and possibly give you speedier results, but it?s better to begin water exercise without them. Once you feel like you need to push yourself a little harder, go ahead and use them. They?ll add a new flavor to your old workout, keeping you motivated and interested.
STRETCHING: THE DESSERT
Just about any of the stretches you do on land can also be done in the water. When you?re finished with your toning, hold the side of the pool with one hand, stand on one foot, bend the other knee and grasp your ankle with your free hand to stretch your quadriceps and hip flexors. Hold the side of the pool with one hand and turn your body by pointing your toes away from the wall to stretch your biceps and pectorals.
There are many, many stretches that you can do. Just make sure that you?re properly warmed up (this takes a little longer in the pool) and keep your feet flat on the floor at all times.
Finito! You?re done. Remember that your perceived exertion is a little off in the pool ? you may feel like you didn?t work that hard, but you did. You also may be a little sore the next day, so don?t push yourself too hard until you know how much you can handle.
IMPORTANT NOTE: YOU ARE NOT A FISH! You don?t have gills to keep your body hydrated, and it is possible to become dehydrated in the pool, so make sure you drink water before and after your workout. Once working out in the pool becomes a part of your summer lifestyle, you may begin to think you?re a fish, but that's only because pool exercise is so fun, it has you hooked!
Please see Shape Up Shop's aqua section with water exercise equipment for the summer of 2003!
--By Maia Appleby, President of Ideal Fitness, Inc., offering a group of health promoting Web sites including www.inch-aweigh.com and www.mightyvitamins.com. Please visit her sites for hundreds of articles on fitness, nutrition and weight loss.
<< Back to Page One
6. For biceps: Bring your open hands to the side of each hip, palms forward, with your fingers close together. Exhale as you slowly bend at the elbow to bring your hands toward your shoulders.
7. For abs: You can simulate crunches, or here's a toughie...stand with your back to the side of the pool, holding onto the rim with your elbows. Keeping your knees unbent, slowly bring both legs up to a sitting position and hold it for ten seconds.
Do not hold your breath, though. Breath slowly throughout this exercise. Then bend at the knee to bring them down, repeating this as many times as you?d like to. Be careful to keep your back straight throughout this exercise.
There are lots of gadgets available for toning; you can get these at most department stores or athletic supply stores. They make the work a little more challenging and possibly give you speedier results, but it?s better to begin water exercise without them. Once you feel like you need to push yourself a little harder, go ahead and use them. They?ll add a new flavor to your old workout, keeping you motivated and interested.
STRETCHING: THE DESSERT
Just about any of the stretches you do on land can also be done in the water. When you?re finished with your toning, hold the side of the pool with one hand, stand on one foot, bend the other knee and grasp your ankle with your free hand to stretch your quadriceps and hip flexors. Hold the side of the pool with one hand and turn your body by pointing your toes away from the wall to stretch your biceps and pectorals.
There are many, many stretches that you can do. Just make sure that you?re properly warmed up (this takes a little longer in the pool) and keep your feet flat on the floor at all times.
Finito! You?re done. Remember that your perceived exertion is a little off in the pool ? you may feel like you didn?t work that hard, but you did. You also may be a little sore the next day, so don?t push yourself too hard until you know how much you can handle.
IMPORTANT NOTE: YOU ARE NOT A FISH! You don?t have gills to keep your body hydrated, and it is possible to become dehydrated in the pool, so make sure you drink water before and after your workout. Once working out in the pool becomes a part of your summer lifestyle, you may begin to think you?re a fish, but that's only because pool exercise is so fun, it has you hooked!
Please see Shape Up Shop's aqua section with water exercise equipment for the summer of 2003!
--By Maia Appleby, President of Ideal Fitness, Inc., offering a group of health promoting Web sites including www.inch-aweigh.com and www.mightyvitamins.com. Please visit her sites for hundreds of articles on fitness, nutrition and weight loss.
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