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Aquagym exercises to build muscle in the pool

A few exercises in the pool to keep fit
02 Sep

pool exercises

Swimming and aquatic activities have the advantage of work all the muscles gently and without impact. They are therefore ideal for people with back or joint problems, the elderly, overweight people or those with certain disabilities, as well as pregnant women. Regular swimming strengthens the muscles while exploiting the resistance of the water. It also helps to improve blood circulation and reduce cellulite through a massage effect. What's more, having access to a swimming pool allows you to perform movements and exercises that would be difficult for beginners to do on land!

The four main strokes - breaststroke, front crawl, backstroke and butterfly - are already complete exercises. The resistance of the water 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, flippers, foam chips, balls, floating belts or webbed gloves.

Here are some ideas for exercises to do in the water. They are generally performed in sets; it's up to you to decide how many sets you want, depending on your level and the time you have available.

exercises to strengthen the abdominal muscles

  • Go to backs to the wall of the pool and lean against the edge behind you. Keeping your back straight, raise your legs 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 back down and do the same with the other leg. Repeat the exercise in sets of 20.
  • If you have foam friesTry this exercise: place a fry under each armpit and bend your legs to simulate a sitting position without touching the ground. Bring your knees up to your chest, then extend your legs while keeping your head above water. Return to the starting position and repeat the exercise in sets of 15.
  • If you prefer to swimIf you're interested in swimming, consider butterfly swimming! Its undulating movements are excellent for toning the abdominal muscles!

exercises to tone the back

  • All strokes help to strengthen the back! Just make sure you don't push yourself too hard and keep your back straightwithout breaking your back.
  • Lie down in the water, place a foam fry under your head and hold it on either side. Keeping your back straight, kick your legs and swim a few lengths, pausing if necessary.

exercises to firm the buttocks

  • Position yourself near the edge of the pool, hold the edge with your hands and raise your outstretched legs backwards one after the other. Make sure your back remains horizontal, without arching, and do about ten slow kicks, lowering your right leg and then bringing it back up to the starting position. Then repeat with the other leg.
  • If you find this exercise too difficult, choose the simplified version:

Standing in the water, grab the edge of the pool in front of you and make short backward strokes with each leg.

Exercises to strengthen the thighs

  • Position yourself on your side near the edge of the pool in an area where you have good footing. Hold onto the edge with your hand and raise your leg on the opposite side, keeping your back straight. Stroke slowly, trying to gradually increase the amplitude of your movements. Repeat this action 20 times, then switch sides.
  • Swim holding a board in front of you with both hands, arms outstretched, and kick your legs to propel yourself.
  • If your pool has a ladder, try this exercise: sitting on a submerged step of the ladder, grab the uprights on either side, then stretch your legs out in front of you and slowly pedal into the water while keeping your back as straight as possible. Do this movement for about twenty seconds, then rest before repeating.

Exercises to build up your arms and pectoral muscles

  • Standing in the pool with your feet on the bottom and the water halfway up your shoulders, bend your legs slightly and grasp a foam fry in each hand. With your arms outstretched, push the fries downwards and then pull them back up, taking your elbows out of the water. Repeat in sets of 15.
  • Swim using arm strength only: keep your legs together and, if necessary, use a pull buoy wedged between your legs to keep them together.
  • Vary your strokes : crawl, breaststroke, butterfly, and possibly increase the intensity of your muscular work by wearing webbed gloves and swimming with your fingers spread apart.
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