Water workout

Water workout

Summer is almost here and things are heating up, so we've got the perfect workout for cooling off while getting fit.

If hot days make you droop at the thought of hitting the gym, here's the perfect solution: a fun and exciting workout in the water.

The resistance provided by the water means you'll get an effective workout, and aqua exercise is low impact, so this routine is great if you're coming back from an injury or have regular joint pain.

1. Planks

Why? A plank, no matter where you do it, is a primary core move. You have to hold your body horizontal trying to fight the downward drop. The main postural focus is hip position and a strong lower back.

How? You'll need a pool noodle for this one (or, for an easier version, hold onto the side of the pool). The basic idea is to hold your body horizontal and straight for as long as you can. To ensure your hips and lower back stay in position, you need to engage your core. Make sure you breathe throughout.

Reps: 3-5. Hold for as long as you can each time.

2. Cranes

Why? This move works your abs, hamstrings and glutes.

How? Stand on one leg, holding a pool noodle on the surface with your arms outstretched. Push the noodle under water and lower your torso. At the same time, lift one leg back and up, so it and your torso are horizontal. Pause, then return to the starting position. Do all reps on one leg, then switch.

Sets and reps: 3 sets of 10-15 each side.

3. Hip extensions

Why? These work your glutes and hamstrings.

How? Hold onto the pool edge or ladder, elbows bent. Place a pool noodle under your bellybutton to help you keep your hips close to the water's surface. Start with your hips slightly below the surface of the water and legs straight and vertical. Keeping the rest of your body still, pull through your glutes and hamstrings and lift your legs back until they are close to the surface. Lower, using your hip flexors, back to vertical.

Sets and reps: 3 sets of 8-15.

4. Knee drives

Why? Do this after one set of each of the other moves for some cardio, or between the other exercises to give your workout more cardio focus.

How? Wrap the noodle around your back. Start at one end of the pool and run until the water is too deep. Pull your knees up and drive your feet off the ground. You can try to bound off the ground as high as you can or focus on faster feet.

Sets and reps: 10-20 high bounds or 20-50 steps of the fast feet (about 30 seconds' worth).

5. Knee raises

Why? If done correctly, this is a great six-pack exercise. You need to engage your abs so they do most of the work. They should burn midway through the reps if you're getting it right.

How? Curve the noodle around you so it supports you as you hang vertically. Once you're balanced, draw your knees up towards your chest. To get the best abs engagement you'll need to rotate your hips forward at the top to get a little extra squeeze. Slowly lower back to vertical (this should take 3-4 seconds) and then repeat.

Sets and reps: 3-5 sets of as many reps as you can do.

Water resistance

Water offers four times the resistance of air. So, while some of these moves would present little challenge on land, they do in the water. Water can also add some instability, meaning your core gets a different, and arguably better, workout.

For more of Damien Kelly's water workouts, see Five ways to work out at the beach.

Discover more fitness tips here.

Find out more about Damien Kelly.

Original article and pictures take resources.newscdn.com.au site