HYDRO FITNESS

Water-based exercises are a perfect way to get in shape, boost your cardiovascular health, fight chronic illnesses and improve your mood. Compared to working out at the gym, swimming is gentler on your muscles and joints. Just about anyone can perform water exercises, as many of these workouts are performed in the shallower end of the pool.


Kickboard

Strengthen your arms and shoulders with some water-resistance exercises. Grab a kickboard and swim to a location in the pool where the water meets the bottom part of your shoulders. Stand with your feet shoulder-length apart and hold the board lengthwise sideways against your arm. Contract your abdominal muscles as you move the kickboard toward the center of your body. Bring your arm back to the starting position. Repeat 10 to 12 times or until your arms grow tired. Switch arms and repeat.


 Dolphin Kick

Work your abdominals, butt, back and legs with this splashy move. Swim to a location in the pool where the water is chest high and you have access to the pool wall. Face the pool wall and grab onto the deck with one hand and place the other hand against the wall underneath the water for stability. Bring your legs and feet together and extend your legs behind you. With your legs and feet still together, kick like a dolphin. Start off by moving your hips up and down and let the movement transfer through your legs to your knees, then to your feet. Spend 30 seconds making huge splashes and then take a break. Repeat.
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 Water Noodle

Strengthen and tone your legs with the help of a water noodle. Swim to a location in the pool where the water is waist high when you stand and you have access to the pool wall. Tie this foamy pool toy into a knot around the sole of your foot. Place your hands on both sides of your body against the wall, and then kick your leg with the noodle tied on it out in front of you. Bend your leg at the knee, and then return your leg back to standing position. Repeat 10 to 12 times or until your leg gets tired. Tie the noodle onto the other leg and repeat.

Beach Ball

Play like a sea otter and work out your abdominals, back, legs and butt all at the same time. Grab a beach ball and hug it to your chest as you float on top of the water with your legs extended out in front of you. Lean to the left and then roll your body over the ball using full-body strength to complete the movement. Return back to the starting position and pause, and then rotate in the other direction. If this workout is too tough, start off by rocking left to right without flipping in the water.