Exercises in the pool for losing belly fat

Training in the pool is one of the most effective ways to combat excess weight. Engaging in water sports quickly and efficiently corrects your figure without having a negative impact on your health. The pool has a complex effect on the body, not only destroying fat deposits, but also improving the general condition.

Will going to the pool help you lose weight?

Exercises in the pool for weight loss are highly effective due to a number of features.
In fact, any prolonged movement in water can be considered an increased cardio load, since the density of the liquid will be significantly higher than the density of air, resulting in the body having to burn more calories to overcome the resistance.

In combination with a properly structured diet, exercises in the pool will allow you to lose excess weight and also keep your muscles toned.

At first, the load will be significant until the body strengthens and gets used to it, so at the beginning you can simply try to swim, move in the water, and then gradually include special gymnastic movements in the program.

You can quickly lose weight by going to the pool both from swimming and from special exercises. In any case, the body will spend a huge amount of energy. Prolonged exercise will lead to the fact that glycogen reserves in the muscles will be used up and the body will be forced to replenish them by breaking down fat reserves.

Important! Unlike, for example, running, which is done under natural conditions for a person, when losing weight a person experiences additional water resistance, which almost all muscles involved in the movement must overcome.

Beginners note that after swimming, even if it was done for a relatively short time, the muscles experience fatigue and post-workout pain. This also enhances the fat burning process, since muscles will require additional energy to recover.

What you will need for classes

Before going to the pool, you need to stock up on special paraphernalia. If you just plan to tighten your figure and reduce your waist, a comfortable swimming suit is quite enough. For recovery procedures, athletes will need additional tools:

aqua-cantels;
gymnastic sticks;
exercise machines for working out muscle mass;
boards and cuffs.

Experts believe that you should always have an aerobics belt with you. It will help to evenly distribute the load on the abdominal cavity and sides.

An effective set of exercises that can be done in water

Exercises in water can be varied; the complex can be changed depending on the level of training, as well as to ensure variety in the training process.

Basic exercises include:

Swimming. It is better to start with moderate movements, then, as you gain experience, you can speed up the pace or introduce interval training.
Run in place. The water level should be almost neck-deep or slightly less so that the movement takes place entirely in the water. Due to the resistance of the water, it will be harder to perform than just running on land.
Various swings, arms and legs.
Torso twists, bends and other simple exercises.
Bike. It must be performed at the side, holding on with your hands and repeating body movements, as when using pedals.

You can combine exercises into a complex in various ways. For example, start a lesson with swimming for 15 minutes, then divide the movements by day, alternating exercises for the legs and upper body. Another option is to do everything in a complex according to the water aerobics program. Many pools even offer group classes.

Water aerobics of the abdomen and sides

Water aerobics is useful for the stomach and sides not because it burns fat locally, which is impossible, but because it allows you to launch fat-burning processes in the body, spending glycogen and energy on physical actions.

During water aerobics, various exercises are performed, both with and without additional equipment. There are several popular directions, each of which has its own characteristics:

Aqua-Circuit. These are intense circuit training sessions. Most often, additional equipment is used.
Aqua-Resist. The movements are aimed at providing maximum resistance, so fins or other objects are often used.
Running Men. More complex, interval training. Their basis is running and other complex movements.
Aqua-Power. Power movements are performed; dumbbells are most often used as apparatus.

There are other directions, but these are considered the most popular. It is possible to combine them, for example, first there is circuit training for half an hour, and then strength training.

Training the abdomen and sides in water is possible according to various schemes, but the greatest results will be brought by those movements that consume more calories and speed up metabolism, that is, you need to combine cardio and strength training, as much as possible in the pool.

Water aerobics: exercises in the pool

Leg workouts

An effective set of exercises that can be done for legs in the pool must include:

swimming as a warm-up exercise. It is better to do it at the beginning of training;
swing your legs: in different directions so that different muscles are involved in the work;
running in place, it is best to use intervals;
bike.

When using additional equipment, the list of exercises can be expanded. For example, devices for increasing water resistance, some voluminous objects, will allow you to use your legs more when swimming.

Exercises in the foot pool are possible both for the purpose of losing weight and toning muscles. With the right diet, it is also possible to increase muscle mass, although not as significantly as with standard strength training.

Strengthening the muscle corset

Strengthening muscles in women and men can also be done by training in the pool. At first, muscle growth is also possible when swimming, then, as you get used to it, you can include other exercises that load various muscles to a greater extent.

Attention! The first stage of training is just swimming, then swings, bends, and exercises with dumbbells and equipment that increases resistance are included.

Undoubtedly, it will be impossible to build huge muscles only through training in the pool, but you can tone your body and strengthen your muscles.

Lunges

Lunges are excellent exercises that help not only effectively lose weight, but also significantly strengthen the muscles of the back, hips and chest, and thus improve posture. Lunges can be done both on land and in water. While in the pool at waist level, you need to stretch your arms in front of you at chest level and clasp your palms.

Do deep lunges on one or the other leg, trying to stretch the muscles as much as possible. The exercise must be repeated 30 times on each leg. To improve the effect, it is important to alternate it with running and walking. Lunges will help you quickly lose extra pounds and tone your body.

Tips and tricks

Many professionals use the pool in their training program, but most often as an addition to their main workouts. There are two options for using this technique - swimming is considered as a cardio exercise or used between workouts as a recovery tool.

The second case is possible if the athlete is actively and hard training outside the pool and comes not to swim intensely or do some exercises, but to swim moderately and stay in the water. A small load will help remove lactic acid from the body, which will speed up the process of muscular adaptation.

Alexey Obydenny, Paralympic athlete

This athlete competes in a variety of disciplines, but believes that the pool can help develop skills useful in a variety of sports. Having lost his arm as a child, he decided to actively engage in sports, including swimming, and actively uses it both to lose fat and to train strength and keep his body in shape.

Oleg Khanukaev, honorary president of the Moscow Bodybuilding and Fitness Federation

In one of his interviews, Oleg Khanukaev admitted that although he is no longer as active in fitness as in his competitive years, he tries to keep in shape. Training in the pool and swimming help him with this, to which he devotes a lot of time and advises him to follow his example.

Yana Kuznetsova, fitness bikini

The famous athlete and winner of many bikini fitness titles advises not to focus on one type of cardio when losing weight. It's best to vary the process to shock your muscles over and over again, and the pool is perfect for this purpose.

>Useful video

Watch the video of weight loss exercises in the pool:

What muscles work when swimming?

The main working muscles when swimming are the muscles of the shoulder girdle, back and deep muscles of the spine. In fact, these muscles are responsible for creating correct posture, and, among other things, prevent spinal discs from moving and protect against spinal curvature. Due to this factor, swimming is often used in rehabilitative physiotherapy.

Also, when swimming, a significant part of the load falls on the muscles of the core and abs, plus the muscles of the legs and arms (that is, the biceps and triceps). At the same time, the final answer to the question of which muscles work when swimming is what style of swimming you do, how far you can swim in the pool and how good your technique is.

Types of swimming and key working muscles:

Front crawl - the main load falls on the pectoral muscles (both major and minor), latissimus dorsi (including trapezius), as well as the biceps and triceps brachii muscles. Part of the load falls on the legs (thigh and calf muscles).
Breaststroke - the main working muscles are the leg muscles (gluteal muscles, thigh muscles, calves), the secondary load falls on the muscles of the arms and shoulder girdle.
Butterfly - almost all the muscles of the body are involved in the work at the same time. The key load in this type of swimming falls on the latissimus dorsi and leg muscles, but the abs, pectoral muscles and arm muscles are also involved in the movement.
Backstroke - in this type of swimming, as in front crawl, the load falls primarily on the upper body. The leg muscles are involved only in the pushing movement. However, this type of swimming requires special mobility of the shoulder joint.

Benefits and contraindications of exercises in the pool

A set of exercises in the pool has a beneficial effect on your figure, skin tone and mood. Efficiency depends on the frequency of classes and individual characteristics. In any case, for anyone who wants to lose weight, remove fat from the sides and abdomen, training will give the desired results. Advantages of classes:

The fight against the resistance of water flowing around the body has a stimulating effect on lymph and blood flow. This guarantees victory over cellulite, restores the immune system, normalizes heart function, and strengthens blood vessels.
Water eliminates the stress on the legs, so strength training in the pool is recommended for everyone - you don’t have to worry about your joints and veins.
Water activities, supplemented with weight loss exercises, help with swelling and problems of the musculoskeletal system.
The process of burning fat in water begins, unlike running, within 10 minutes, and this happens much more intensely, the result is permanent.

Fact! Doctors compare aquafitness exercises with exercise therapy - the effect is colossal, but without overloading the body. For obese people, water exercises are a must!

Who is contraindicated for losing weight in the pool:

A recent stroke, heart attack, or a tendency to frequent heart attacks are obvious contraindications to exercise;
Convulsive syndrome, acute respiratory infections, colds, exacerbation of chronic diseases - it is better to postpone swimming;
Disorders of the vestibular system require caution or the presence of an accompanying person when exercising in a public pool;
Allergic skin rashes may worsen due to modern water and container purification methods.

Pregnant and breastfeeding women should choose special mommy pools or come at designated mommy times.

A set of exercises in the pool for weight loss

The pool is a place where results are achieved by exercising any muscle group: strength exercises, stretching exercises, breathing exercises. When choosing effective exercises in the pool for weight loss, you should either consult a doctor or enroll in a group. This will allow you to practice at full capacity under the supervision of an experienced instructor and receive timely help and advice. However, if you want to lose weight on your own, you can choose a set of exercises in the pool for weight loss on your own. Let's look at several programs.

Aquafitness

This is a kind of transfer of activities from land to water:

Run. Get into the water up to your waist and start running in one place.
Water resistance with simulator. Go into the water up to your chest, stretch out a foam board in front of you and move the board towards you - away from you.
Slimming the buttocks and thighs: lie on your back in the water, swim, helping only with your legs.

Another effective set of exercises for all muscle groups. Water aerobics combines full-fledged strength training and gymnastics in water.

Go into the water up to your neck, stretch your arms in front of you (you can hold on to the level), raise your legs straight, trying to reach your hands - this is a great way to lose weight on your butt and thighs.
In water up to your chest, spread your legs wide apart and close them together, jumping out of the water as high as possible - this exercise helps you lose weight in your buttocks, thighs, and abdomen.
Lie on your back in the water, help you stay afloat with your hands, and alternately lift and turn your legs to the side - the best gymnastics for burning fat from the sides.
Turn your back to the side, grab it with your hands, stretch your legs on the surface of the water and evenly raise and lower your legs. You can hold the ball with your limbs so that the movements of your legs are synchronous.
To remove your belly, go into the water deep enough (your legs don’t reach the bottom), tuck your limbs under you, and use your hands to help stay afloat. Now turn your lower body 90 degrees in different directions. By performing 10 repetitions in 2 sets, you can quickly get rid of folds on the sides and abdomen.
Go into the water up to your shoulders, stretch your arms in front of you, raise your legs so as to reach the fingers of the cross hand: with your left foot - right, with your right foot - left hand. Limbs should be straight.

Of course, the exercises may not work out the first time, but you should definitely do them. The number of repetitions is no more than 10, 1-2 passes each. Remember that water softens the load, but not every man can withstand muscle heaviness and pain after completing the complex - the muscles will begin to ache very much, especially if you get carried away by the seeming ease of completing tasks. Regular leisurely swimming is suitable for rest and relaxation. By the way, you need to start every lesson with the procedure of swimming and getting used to it - this is a certain preparation for training, especially for a beginner.

Strength exercises in water with dumbbells for muscles

Every man should know this complex. Why? Water helps to “sculpt” your muscles much faster than any other workout. In just 2-3 months you will be able to boast of a chic figure on the beach. So, what exercises in the pool for weight loss with dumbbells will help you sculpt your muscles:

Enter the water up to your neck, dumbbells in your hands, feet shoulder-width apart. Raise both arms up, bring them to your shoulders, and lower them. Reps 5-4, sets 2.
Go into the water up to your chest, stretch your arms with dumbbells in front of you (the distance between the palms is no more than 50 cm), bend your knees, head above the surface. Pull your hands to your knees, turn to the side, back and stretch your arms in front of you again. Reps 5-10, sets 2.
In water up to your chest, feet shoulder-width apart, dumbbells in your hands. For “one”, pull your arms towards you, for “two” - sharply extend them forward. Arms straight. Reps 5, set 1.
Hold 1 kg dumbbells in your hands, go into the water up to your waist, walk in place, raising and lowering your arms at each step. Raise your arms no higher than armpit level. Performance time: 2-3 minutes, average tempo with possible acceleration.
Shoulder-deep in water. Spread your legs wide. The right arm with weights is extended forward, the left – back. On “one” move your hands: left forward, right behind you, on “two” return to IP. Reps 10-15, set 1.

If a man wants to lose weight and become strong, jumping with dumbbells will help him. Feet together, arms extended to the sides. Get into the water up to your chest. When jumping, try to touch your chest with your knees, bringing your hands under your feet. Reps 10, set 1-2.

Breathing exercises

To do breathing exercises, you should go into water up to your chest. Now:

Spread your feet shoulder-width apart, make 5-6 forward circular movements with your hands, inhale deeply, lower your face into the water and exhale. Straighten up, inhale deeply again and exhale, lowering your face into the water.
Straighten up. Make 5-6 circular movements back with your hands. Take a deep breath, lower your face into the water and exhale. Straighten up. Inhale and exhale into the water again.

The number of repetitions in the first 2-3 lessons is no more than 3, after which you can increase the repetitions. Gymnastics is designed for an organism weakened after illness, and is well suited for people with minimal physical training before starting to burn fat with the help of water aerobics and aqua fitness.

How to swim to pump up your abs?

Training your abdominal muscles while swimming begins with the ability to consciously tense your abdominal and core muscles during the movement, and the ability to maintain a gentle tension in these muscles throughout the day. In addition, correct breathing technique is also important (especially when swimming breaststroke) - without it it is difficult to achieve beautiful abs.

However, swimming has a very limited effect on fat burning processes - if your goal is to lose weight and get rid of 10-15 kilograms of excess weight, you should not start with swimming, but with a complete review of your diet and following even a simple diet. In fact, swimming even with a special board does not burn a significant amount of calories.

Is it possible to pump up your breasts by swimming?

For training for hypertrophy and for gaining muscle mass, a constant progression of loads is required, whereas when swimming, the load and resistance are almost constant. In addition, the chest muscles are developed rather by pushing movements (push-ups and bench press exercises), and when swimming, the mechanics of movements are completely different.

Undoubtedly, regular swimming will help develop the pectoral muscles and make them more symmetrical - but you should not expect a noticeable increase in volume. Even doing daily push-ups at home will be more effective for chest muscle growth. Remember that to create a muscular figure, most swimmers also work out in the gym.

Does swimming help you lose weight?

The effectiveness of training in the pool for weight loss has been scientifically proven. Water creates high resistance, which increases muscle tension during standard movements. At the same time, the joints and spine receive minimal stress. This condition ensures the benefits of being in the pool without the risk of injury, regardless of whether the person knows how to swim.

During a measured swim in the pool for an hour, up to 600 kilocalories are burned. With intense exercise, this figure can be increased to 1000 kilocalories. Regular training provides a positive effect after a month of swimming in the pool.

Swimming is not an exercise that affects muscle gain. This sport tones the muscles and gives them endurance. Therefore, it is almost impossible to accidentally build up powerful arms or torso while trying to lose weight.

The popularity of swimming is due to a number of advantages:

rapid effect of burning fat deposits;
strengthening the respiratory and cardiovascular systems;
impact on almost all muscle groups;
minimal number of contraindications;
positive effect on flexibility, relief and posture.

To lose weight, it is recommended to exercise in the pool 8 to 12 times a month.

Recovery

Don't jump out of the pond after class.
Wait for breathing to resume.
Do a couple of light stretching elements.
Float on your back.

This concludes the “weight loss” exercises.

By working out 2-3 times a week, you will quickly begin to notice admiring glances on yourself, since slimness is guaranteed. And if you also visit the sauna, believe me, you will see how the jaws of those around you drop in surprise! Surprises? How could it be otherwise? After all, it’s not every day you see how a shy fat woman or a fat man turns into a sex bomb.

An anecdote on the topic: An overweight woman says to her friend: “I go to the pool for a swim.” They say you can lose weight from this. - Chatter, look what a whale looks like.

Tired of counting the folds on your stomach? Tired of propping up your double chin with your hands? Tired of mocking looks? Don’t want to sit in two seats at once in public transport? What are you waiting for? Hit the pool immediately and do some rigorous, fat-burning workouts!

Good luck and amazing results to you! Bye!

Wisdom Quote: Moderation is the best feast (Gabriil Derzhavin).

The benefits of training in the pool for weight loss

Swimming against excess weight is more effective for women than for men. Exercising in the pool uses more calories than running. Depending on the swimming style, the following is burned per hour of training:

500 kilocalories – crawl;
520 kilocalories – breaststroke;
560 kilocalories - on the back;
570 kilocalories – butterfly.

In addition to destroying fat deposits, swimming:

prevents the development of flat feet;
stimulates lung function;
supports the physical fitness of pregnant women;
has a massage effect.

To burn excess weight, the water temperature in the pool should be from +24 to +28 degrees Celsius. During training, you need to alternate styles. Before swimming, you should warm up: before immersion in water, and after. At the initial stage, the training duration should be 30 minutes. In the future, the lesson time increases to 1 hour.

For weight loss, intensive swimming is recommended at the beginning of the workout, slow and relaxing at the end. After class, you should not eat food for an hour and a half to consolidate the effect.

You can get the maximum effect from training in the pool by combining swimming and water aerobics.

The best sets of exercises

Basic

The basic complex for weight loss consists of swimming and water gymnastics. Weight loss training is different for women and men. For females the following complex is provided:

crawl swimming for 10 minutes - warm-up stage;
swimming without the help of legs for 5 minutes - load on the arms, shoulders, pectoral muscles;
alternating breaststroke and crawl for 10 minutes - the main stage;
swimming with a board for 10 minutes – load on the legs;
swimming for 10 minutes with increasing speed is the main stage;
Slow swimming for 15 minutes in any style is the final stage for relaxation.

After swimming, it is recommended to do water gymnastics, or perform steps underwater.

Training for men is carried out according to the following scheme:

warm-up – 5 minutes;
swimming in any style with increasing speed – 5 minutes;
swimming with a board using only legs – 10 minutes;
backstroke – 10 minutes;
swimming with alternating fast and slow tempos – 15 minutes;
slow relaxing swimming in any style – 15 minutes.

The list of basic water gymnastics exercises includes:

jumping in water;
shocks from the side of the pool;
running in the water.

Water aerobics is usually performed under the supervision of a trainer. Doing the exercises on your own is not recommended even for experienced swimmers.

For belly slimming

To remove fat deposits on the abdomen and sides, a comprehensive program has been developed, including:

aquafitness;
water aerobics;
exercises for the abs;
exercises for the waist.

Aquafitness additionally makes the skin more elastic. This feature minimizes the risk of stretch marks appearing after burning excess weight. Aquafitness includes the following exercises:

jogging underwater while in the pool waist-deep or higher;
pushing and pulling the swimming board with your hands while in the chest-deep pool;
swimming on your back using your legs.

Water aerobics provides the effect of strength training. It is recommended in addition to aquafitness, or for people who do not feel the strain from it. Water aerobics consists of a set of exercises:

jumping in neck-deep water with straight arms - you must try to touch your toes to your palms;
jumping in chest-deep water with legs spread wide - at the moment of the jump, the legs are brought together, and when diving, they are placed as wide as possible;
lifting the legs to the chest in the position of a hedgehog on the back in the water.

Abdominal training in water includes two main exercises. They are highly effective, so they are recommended for almost all people visiting the pool:

simultaneous raising of the legs to the chest while lying on the back in the water with arms extended along the body;
lifting your legs with a fitball sandwiched between them, resting your hands on the side from behind.

The number of repetitions for each exercise is adjusted individually. In between executions, you must walk in the water. This action relaxes the muscles and creates a massage effect.

Exercises for losing weight in the waist are performed at depth without your feet touching the bottom:

turns of the upper body (at the moment of movement, you can press your leg to your chest to maintain balance);
alternately raising your knees to your elbows, holding your hands behind your head (can be performed while standing in the pool up to your chest and touching the bottom).

For maximum muscle development, it is recommended to perform the listed exercises together.

The modern Aqua-CrossFit technique helps you quickly lose weight using a swimming pool. You can find out what it is and how to do it by watching this video:

For slim legs

Leg training in the pool includes two stages. At the first stage, simple warm-up exercises are performed. The second stage includes a set of actions aimed directly at burning fat deposits and training muscles.

The warm-up stage is carried out according to the following scheme:

spreading and closing the legs in the water, holding on to the side;
alternately swing your legs forward while standing in the water;
steps in the water;
bending the legs at the knee and raising the toe to the buttocks in a standing position;
jumping forward and backward on two legs.

The listed exercises during warm-up are performed for 5 minutes. They can also be used in a training program. To do this, it is necessary to increase the number of repetitions and duration of each action.

For comprehensive muscle training, use:

cross step with high intensity;
high jumps in place;
stretching using a side.

The optimal number of repetitions of each exercise is 20 times. People with poor physical fitness can reduce the amount of exercise.

For slimming buttocks

Exercises designed to lose weight in the buttocks also work on the hips. Therefore, the complex for these parts of the body is similar. The training is carried out in stages. First you need to enter the water up to your chest, and then do:

alternate cross-connection of arms and legs while maintaining an even posture;
jumping in place with arms raised up.

Then steps are performed in the water. This exercise additionally trains the back muscles. The duration of execution is from 15 to 20 minutes. To consolidate the effect, do the following:

swing your legs using the side, standing in water up to your neck;
alternately lifting the legs back to the buttocks;
bicycle and scissors using a noodle.

It is recommended to alternate the listed exercises with swimming. This sport can independently tighten the buttocks and thighs, forming a beautiful relief and eliminating fat deposits.

For sculpted abs

Abdominal exercises are included in any pool training program. The abdominal muscles have great endurance, so they need to be trained more often than others. To eliminate fat deposits and prevent their occurrence, perform the following exercises:

raising straight legs at an angle;
body twisting;
scissors, lying with your back on the water.

In the pool you can perform almost all the same exercises that are used in a standard abdominal workout.

To obtain a high-quality effect in a short period of time, it is necessary to alternate the pace when performing the same actions from fast to slow, and vice versa.

Against cellulite

If you have cellulite, perform a set of exercises that affect different muscle groups. The goal of the workout is to tone the entire body. The exercises are performed in four stages:

the first stage - raising and bringing together straight arms in a standing position up to the neck in water with open palms, jumping in place on two legs for 2 minutes (alternating in several approaches);
the second stage – alternately raising the legs at an angle of 45 degrees, resting your back on the side;
the third stage - jumping on one leg with the second leg raised and arms spread (legs alternate);
the fourth stage is bending the leg extended forward at the knee, standing with the other leg on the bottom of the pool.

The listed exercises can be accompanied by: torso turns, scissors, knee lifts, swings.

To effectively combat cellulite, exercise in water must be alternated with swimming. It will take much longer to get a quality effect using either exercise or swimming.

With noodles

Newfangled devices are designed to make the process of losing weight more fun. Noodles are long flexible sticks that can be used to diversify exercises:

Grasp the noodle with both hands and, leaning lightly on it, pull your bent knees towards your chest. Then straighten your legs, stretch them to the left, and then to the right. 20 times.
Place the noodle behind your back and under your armpits. Pull your bent legs alternately to the left and right ends of the stick. 15 times.
Bend the noodle in the middle and sit on the bend. Raise your legs at an acute angle, with your body tilted, try to touch your heels with your hands. 15 times.

Water aerobics

Water aerobics includes two stages: warm-up and main. The first stage consists of simple exercises:

inhale and exhale while raising your arms up while standing in the water;
mill using hands with movements in different directions (hands are completely in the water);
tilts in different directions - the neck should not fall below the water level;
jumping out of water;
bending the legs at the knee with lifting to the buttocks.

The warm-up stage is mandatory before moving on to the main stage. The second stage includes physically difficult exercises, during which you can get injured if you skip the warm-up. Basic exercises include:

swing your legs up while sitting with your buttocks at the bottom of a pool with water level up to your chest;
jumping in water from a squat (performed at a minimum depth);
scissor kicks in chest-deep water;
rotation of the waist in the water, holding on to the side.

During rest periods between exercises, you should walk in water. Standing still can cause you to freeze. Water aerobics burns body fat when done three times a week.

You can learn how to properly perform exercises in the pool for weight loss by reading the instructions in this video:

Training in the pool is an effective method of combating excess weight. Water classes include a set of exercises aimed at working the entire body. But to obtain the maximum effect with minimal risk to health, training in the pool must be performed strictly in accordance with the instructions, and under the supervision of a trainer.

Leg Curl

These are the simplest, most common and yet effective fitness movements for those who want to lose weight.
To perform this exercise, you need to enter the pool so that the water reaches your chest. To warm up, it is useful to make circular movements with your knees bent. After this, standing up straight and spreading your arms wide to the sides, you need to raise your straightened right leg up as high as possible to the surface of the water. You need to stand in this position for about five seconds, then change your leg. This exercise is performed for five minutes. Balance exercises are very effective for strengthening the muscles of the legs and hips, which are responsible for maintaining coordination of the entire body. When entering the pool, you need to simultaneously raise your two straight arms up and your leg bent at the knee. It is advisable to stand in this position for as long as possible, as much as your strength allows.

For this exercise, the body in the pool must be in an upright position. Alternately, you need to bend your right or left leg at the knee as much as possible, while reaching your heels to your buttocks. The back remains straight with well-tight gluteal muscles. You need to stay on the surface of the water only with your hands.

To make aquatic fitness even more effective, it is important to optimize your daily diet: reduce calorie intake, eat more fruits and vegetables, and reduce the amount of fried, starchy and excessively fatty foods. By performing the exercises described above, after just 2 weeks of regular training, you can notice a positive effect.

Water aerobics: 18 exercises in water for a slim figure

Sets of water aerobics exercises selected for any vacation spot: the sea, a swimming pool, and even a water park.

Heat! Now is the perfect time to take a dip in the refreshing H2O. And if you're already in the water, take advantage of the opportunity to burn calories and tone muscles, because here it will happen faster than in an air-conditioned gym. Why? The resistance of water is 12-15 times higher than that of air. Therefore, you can burn three times more calories than walking at an average pace - and feel fresh!

If you swim in a pool, try...

Burn twice as many calories as a regular workout.

You can lose weight faster and strengthen your muscles if you perform weight loss exercises as intensely as possible for 30 seconds. Then rest or float on your back for 30 seconds. Just 30 vigorous moves in the pool and you'll lose about 300 calories.

Push-ups on the pool stairs.

Will make you stronger in seconds.

Being in the water makes your body lighter, making it easier to do full push-ups, which strengthen your arm muscles and shoulder girdle, says Rob Sharino, who has 16 years of experience as a personal trainer in Brooklyn, MA.

Start doing the exercise for losing weight on your arms in the shallow part of the pool, place your palms on the top step of the ladder, your feet should rest on the bottom of the pool. Slowly bend your elbows and do push-ups, making sure that your face does not submerge in the water. Extend your elbows and repeat the exercise.

Perform 2-3 sets of 15 push-ups at a slow pace.

Deep lunges waist-deep in water.

Shapes the hips without putting excess stress on the knees.

The jumping you do in the water reduces the stress on your ligaments and joints.

Standing waist-deep in water, lunge forward with your right leg, your right thigh should be parallel to the bottom of the pool, bend your left knee, hands on your hips. Take a quick jump, cross your legs, and throw your left leg forward when landing.

Repeat 15-20 times.

Blender.

Strengthens all leg muscles.

When you exercise in water, your body experiences resistance from all directions, a 360-degree circle, says Jay Cardiello, a certified strength specialist in New York City.

Standing waist-deep in water, sharply throw your right leg forward. Pause, then take your leg back, overcoming the resistance of the water, return to the starting position. Move your leg to the side, then back.

Perform weight loss exercises, alternating legs, 10-15 times.

Helicopter.

“Running” in water to quickly burn fat.

This exercise gets your blood flowing and burns calories, says Mary Sanders, Ph.D., spokeswoman for the American Council on Exercise and director of Water Fit Wave Aerobics. Squat down - your chest should be immersed in the water, then intensively “run” in place, counting to six. Repeat for 1 minute, then rest for 15 seconds. Repeat two more times.

On the beach ….

Walking in water.

Burns up to 180 percent more calories than walking on the sidewalk.

The combination of water and sand will force the muscles of the lower body to overcome enormous resistance. Researchers have found that walking in hip-deep water burns more calories, but even ankle-deep water is enough to strengthen leg muscles.

Jumping over waves.

You won't even realize you're doing squats.

Go into the water up to your waist, bend over and jump over the oncoming wave. Try jumping backwards and to the sides, or alternating your legs.

“Pull and push” in the ocean waves.

Play a balancing game for sexy abs.

Just stand straight and motionless among the waves and don't let them knock you down - this water aerobics exercise strengthens all the muscles of the body. Try maintaining your balance while standing on one leg to engage larger muscle groups. You can arrange a competition with your friends to see who can remain motionless the longest (complicate the exercise by facing the beach).

On a family vacation, try….

Random running.

The calories will disappear.

On the count of 3, everyone begins to walk or run in a zigzag direction from one end of the pool to the other, then return back in the same way - this is Sanders’s method of losing weight. Water flows created during movement in different directions increase its resistance.

Circles on the water.

Massage your thighs, creating a circle around them.

Walk as quickly as possible around the circumference of the pool at a depth of about 1 meter (the more people doing the same, the better). Do about 20 laps, then change direction and walk another 10 laps. The resulting streams of water will massage your thighs like a Jacuzzi.

Game "Fetch the ball".

Burns 175 calories in 20 minutes.

Throw a beach ball to the other side of the pool and see who can bring it back the fastest. You won't even realize you're doing short distance swims.

To be continued…..

In Part 2 of the article you will learn more about the following water aerobics exercises: with an inflatable mattress, circle, ball, short and long distance swimming, and even special weight loss exercises for girls who do not want to get their hair wet.

Water aerobics exercises for a slim waist

Aquafitness classes can take place both in a group and independently

First, you need to remember a few simple exercises that will allow you to get your waist in order in just a few weeks. We continue all movements for no more than one or two minutes. This number of approaches will provide excellent results and will not let you get tired.
For better retention on the water, as well as to increase the load, you should use special peon-plastic equipment, which can be purchased at any sports store.

Rotation

Let's spread our legs wider and begin to rotate our body in different directions - right, left.
Hands remain at the waist or raised up.

Tilts

Now we don’t turn around, but lean in different directions, including in front of us.
We do not touch the water, we move slowly, without sudden movements.

Downloading the press

You should enter the water so that it is at chest level.
We put our feet together and our hands on our waists and start turning only with our pelvis.

Turns

Legs straight, arms apart. Raise your legs to the surface, first bending them at the knees. We make 60 turns with our legs, first in one direction, then in the other direction.
The second version of this exercise is to lift the legs, as in a cabaret dance with bending the knees while lifting.

The second exercise to improve your abs

The water is at the same level as in the first case - chest-deep.
You should clasp your hands on your chest, and for the best effect, take foam equipment. We move our hands away from ourselves and back one by one.