10 Ways to Lose Weight in Water (That are Not Swimming)
Swimming is one of the best workouts for your body. Not only does it work multiple muscles at once in a low-impact manner, but it is a great calorie blaster. According to the CDC, an average 154-pound person can burn 510 calories per hour swimming "slow freestyle laps." However, if you can't swim or simply don't enjoy it, there are other water workouts that will help you lose weight. The Mayo Clinic explains that aquatic exercise is excellent for a variety of reasons. Not only is it a low-impact activity that takes the pressure off the bones, joints, and muscles, but water "also offers natural resistance, which can help strengthen the muscles," they say. Here are 10 to try.
Water Walking
The easiest way to exercise in water is by walking in it. Mayo Clinic recommends getting into waist-high water and walking across the pool "swinging the arms as you do when walking on land," they explain. "Avoid walking on tiptoes, and keep the back straight. Tighten the abdominal muscles to avoid leaning too far forward or to the side." If you want to increase resistance you can wear resistance devices, like hand webs or water shoes.
Lift Water Weights
You can also use water weights, "foam barbells that create resistance underwater," and do a weight lifting routine. "Start with the arms at the sides. Grip the bars of the water weights with the palms facing up. Raise the forearms to the level of the water, keeping the elbows close to the body and the wrists straight. Then, turn the barbells over so that the palms of the hands face the bottom of the pool. Push the hands down until the arms are straight again. Repeat 12 to 15 times or until you're tired," says Mayo.
Kickboard Resistance Exercises for Arms
You can also use a kickboard if you don't have water weights. "Stand up straight with the legs comfortably apart and tighten the abdominal muscles. Extend the right arm and hold the kickboard on each end," instructs Mayo Clinic. "Keeping the left elbow close to the body, move the kickboard toward the center of the body. Return to the starting position and repeat 12 to 15 times or until you're tired. Then extend the left arm and repeat the exercise on the other side."
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Noodle Leg Exercises
Pool noodles aren't just for kids. Tie one in a knot around your foot and use it to strengthen your legs. "Stand with the back to the side of the pool in waist-high water, placing the arms on the edge of the pool for stability. Straighten the leg in front of you, and then flex the knee to about a 90-degree position. Return to the starting position and repeat 12 to 15 times or until you're tired. Tie the water noodle into a knot around the other foot or water shoe and repeat with the other leg," says the Mayo Clinic.
Pushups on Land
Just like you would do pushups on land, you can strengthen your arms with the move in the pool. Place your hands on the edge of the pool and get into the pushup position.
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Water Aerobics Classes
Harvard Health recommends signing up for a water aerobics class. "Just like land-based exercise, water aerobics and swimming can be effective strategies for improving cardio fitness, building strength, boosting your mood, easing joint pain, sleeping better, and reducing your risk for diseases like heart disease, diabetes, and even cancer," they say.
Pool Dancing Workouts
If you like Zumba, try dancing in the pool. "Get your dance on with some fun choreography and unload your athlete with high-intensity ladder-style drills," explains Aqua Choreography HIITs 2.0, a workout that "can be done in both deep and shallow water and is designed to keep you engaged and excited while you complete 45-minutes of cardio training in the pool."
Kickboard Instead of Swim
If you don't like swimming, get a good leg and ab workout in with the help of a kickboard. Not only will the kickboard offer stability and balance, but will also give your arms a rest.
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Pool Burpees
Similar to pushups, doing burpees in the pool is also a great workout idea. Start in the deep end, holding onto the edge of the pool with your right hand. Tucking your knees into your chest, place both of your feet flat against the pool wall. Jump your feet off the wall and extend your legs while engaging your abs.
Dolphins
Another great beginner pool workout is the dolphin, which targets your core, legs, and back. "Start by grasping the pool's edge with your left hand and pointing your right hand and fingers down just beneath the water's surface. When you're ready, hold your legs together and allow them to float upwards, after which you start kicking like a dolphin," instructs Aquatic Performance Training. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
