Aquagym Exercises to Build Muscle in the Pool

Swimming and aquatic activities have the advantage of working all muscles gently and without impact. They are therefore perfectly suited for people facing back or joint problems, the elderly, those who are overweight or have certain disabilities, as well as pregnant women. Engaging regularly in swimming strengthens the musculature while harnessing water resistance. It also helps improve blood circulation and reduce cellulite thanks to a massaging effect. Furthermore, having access to a pool allows for movements and exercises that would be difficult for beginners to perform on land!

The four main strokes, namely breaststroke, front crawl, backstroke, and butterfly, already constitute complete exercises. Water resistance provides excellent support. However, you can opt for more intense exercises or target specific muscles, such as the arms and back, by using suitable accessories: swimming boards, fins, foam noodles, balls, floating belts, or webbed gloves.

Here are some ideas for exercises to practice in the water. They are generally performed in sets; it is up to you to decide the number of sets based on your level and the time you have available.

exercises to strengthen the abdominals

• Position yourself with your back to the wall of the pool and lean on the edge behind you. Keeping your back straight, lift your legs together at a right angle and hold this position for a few seconds before lowering them slowly. Repeat the exercise in sets of 10.
• Standing in the water in a shallow area, use your arms to pull one knee towards your chest while keeping your back straight, then lower it and do the same with the other leg. Repeat the exercise in sets of 20.
• If you have foam noodles, try this exercise: place a noodle under each armpit and bend your legs to simulate a sitting position without touching the ground. Bring your knees to your chest, then extend your legs while keeping your head out of the water. Return to the starting position and repeat the exercise in sets of 15.
• If you prefer to swim, consider doing the butterfly stroke! Its undulating movements are excellent for toning the abdominals!

exercises to tone the back

• All swimming strokes help to strengthen the back! Simply ensure you do not strain and keep your back straight, without arching.
• Lie in the water, place a foam noodle under your head, holding it on each side. While keeping your back straight, perform small leg kicks and swim for a few lengths, taking breaks if necessary.

exercises to firm the glutes

• Position yourself near the edge of the pool, hold the edge with your hands, and lift your straight legs backwards one after the other. Ensure your back remains horizontal, without arching, and perform about ten slow kicks by lowering your right leg and then returning it to the initial position. Then repeat with the other leg.
• If this exercise seems too difficult, choose the simplified version: