womanswimmingsport

I have turned our family pool into my own private workout area. When I injured myself running, I needed a place to cross train while I recovered, and found some wonderful aqua aerobics routines. Here are 5 of my favorites:

Cardio core ball running. Cardio and core in one great combination. I take a 6 inch inflated ball, hold it directly in front of my navel, then run across the pool as fast as I can for 1 minute. I rest for 30 seconds then repeat 3 more times, going faster each time.

One legged balance. This feels like a yoga pose, but is great for the legs and core. I stand in waist high water, lift one leg up and place the middle of a noodle (a long cylindrical piece of foam which floats) under that foot. I found this one in my research for Pool Center. With my hands by my side I balance for 1 minute, then switch legs to work out the other side. My kids jog around me in circles, laughing the whole time, to create a current and challenge my core.

Fly backs. This is great for my posture, and works out upper chest, arms and back. I start in a lunge position with my right knee bent and left leg extended straight behind me. I extend my arms straight out in front of me chest high, then spread my arms to the sides for resistance. I return my arms to the starting position, and that’s one rep. I go for 4 sets of 8 to 15 reps, switching the forward leg each time I lunge.

Spiderman. This is climbing walls, but not about the kids. I stand by the side of the pool and sweep my hands back and forth, while running my legs up the side of the pool and then back down. I change the lead leg each time while performing 4 sets of climbs.

Pool plank. Plank is still the best core stabilizer, only done in the water. While I stand on the pool floor, I take the noodle and hold it horizontally in both hands. With my arms held straight, I press it down into the water and lean forward with my head out of the water. I try to keep stable for 1 to 2 minutes.

This is a Guest Post submitted by Rebecca Flanigan. She’s a freelance writer for PoolCenter.com.

About the Author: Rebecca has 3 kids with her wonderful husband – two boys and a girl – and two lovely golden retrievers.  When she’s with her family, she spends many happy hours at their swimming pool, watching the kids and dogs splash and play. She is also an ambitious runner and is diligently training for her first half marathon.