With summer almost over, pool days are coming to an end! While temps are still high, we all want to maximize our days lying by the pool. But of course, we love to stay active too!
Swimming is a great way to build muscle and cardiovascular strength. Unlike traditional forms of cardio, like running, swimming is gentle on the body. This makes it a particularly great form of exercise for those with joint problems, or injuries.
Don’t worry, though. We aren’t going to force you to do endless laps if that’s not your thing. Instead, try incorporating these ten exercises for a full-body workout.
Kickboard
A kickboard is a great tool for swimming newbies and pros alike! Kickboards help build strength while allowing you to focus on your technique.
We recommend using a kickboard to help you warm up, at the beginning of your swim workout. Start by doing a few laps with regular kicks. Remember to hold the kickboard on either side and keep your body as straight as possible. If you are pushing down on the kickboard, it is a sign that you are not doing the proper technique to keep yourself afloat.
Doing laps with the kickboard is a great way to build strength in your glutes and hamstrings.
Lateral Arm Lifts
For this exercise, you will need a pair of foam dumbbells. While these may not be heavy, like the weights you are used to at the gym, you can still get a great workout due to the water resistance.
You’ll want to start out by finding water that is as deep as your shoulders. Hold the dumbbells underwater, by your side. Slowly, raise your arms out to the side until your hands are level with your shoulders. Lower your arms, being careful to maintain that parallel position.
This move will build strength in your arms, shoulders, and core. It is effective on its own, but is also a great way to warm up your arms before swimming laps. We’d recommend doing three sets of 20 reps.
Breaststroke
For many people, breaststroke is one of the easiest swim strokes, to begin with. If you are a new swimmer and struggling to find your rhythm, this may be the stroke for you.
To start out you will want to bring your hands to your chest. The arms will go out straight from the center, and then out to the sides. You should feel like you are pushing the water away from you.
Breaststroke also uses a different type of kick to propel you through the water. Often referred to as the “frog kick,” your feet will start touching, with the knees bent. Just like your arms, they are going to kick out in a semicircle.
A proper breaststroke has the swimmer taking a breath between each stroke. If you are a new swimmer, this might feel awkward at first, but keep practicing! In time, it will feel simple.
Backstroke
Backstroke is a great stroke to improve mobility in the shoulders. While floating on your back, your arms will stroke up and then behind you, one at a time. If you are struggling to stay afloat, think about tipping your head back, to look straight at the ceiling. Some swimmers also find success by focusing on raising their hips towards the sky.
Front Crawl
Also known as “freestyle,” front crawl is the most fundamental swim stroke. Consisting of single arm strokes, forward and around, the front crawl will get you the most speed out of any of the swim strokes.
The challenge with the front crawl is to master breathing. Instead of lifting your head out of the water, think of tilting it to the side. One ear should be fully submerged. Keep your gaze towards the arm above your head. We recommend starting with a pattern, to work on your form. Try and take a breath every three strokes, alternating sides. With practice, this will soon feel like second nature.
Walking in Water
Walking in water might not sound like much of an exercise. However, we know that walking on land can be a great way to burn calories. Walking in the water adds the challenge of water resistance. You’ll be working your full body, in a low-impact way.
Diving Board Pull Ups
You might not want to try this one at a public pool. If you are lucky enough to have a backyard pool, however, this is one exercise you don’t want to miss.
Swim underneath the diving board and place a hand on either side. Slowly pull yourself up, and lower yourself down. Think about pulling your elbows down to the earth, rather than raising your body up. This will help ensure proper form. Your legs can either be tucked or extended straight out in front of you, in an “L” shape.
This is a great way to build up shoulder and arm strength, with the water’s help to raise you up. We’d recommend doing three sets of fifteen reps.
Jumping Jacks
Jumping Jacks on their own are a great way to raise your heart rate. Add in some water resistance, and you’ve got a killer workout.
Make sure to do them in water that comes up to your chest, to ensure both your arms and legs are getting worked.
Aqua Teaser
This is a fabulous exercise to build core strength and balance. Raise your legs of the ground to make a “V” shape. Be sure to keep your toes pointed. Your head and toes should be above the water. Keep your arms at your hips, and paddle in small circles. Bring your knees to your chest, and then extend your legs straight outward.
We recommend doing 3 sets of 20 reps.
Dolphin Kicks
Dolphin kicks are a great way to build strength throughout the whole body! Starting at one end of the pool, kick off the side, with arms extended above your head, in a triangle position.
Keep your legs pressed together and your toes pointed. To do a dolphin kick you are going to undulate your entire body, starting with the rib cage and finishing with the feet. You should particularly notice the burn in your abs.
What are you waiting for? Head to your local pool to try out this new workout that will keep you going all year long!
