Ever tried water gymnastics? No? Well, then it's high time you did. Water sports make the kilos fall and should be on the training schedule much more often.
Summer is really underway, the sun is smiling and you might even be lucky enough to go on vacation.
So that you can keep your figure next to cocktails and the great food I have a tip: water gymnastics exercises for abdomen legs buttocks in the pool.
Aquafitness exercises are for old women? Well, if you're not mistaken! A workout in the water not only stimulates the metabolism, it also tightens the connective tissue.
In addition, the exercises are much more efficient in the water than on land.
So forget about your idea of old ladies doing gymnastics in the water with flowered bathing caps. :) Water gymnastics is really something!
Aquaworkouts stimulate the metabolism and makes you all around healthy and fit. Grab your bikini and let's go!
Table of contents
What are water gymnastics exercises?
In a nutshell, water aerobics exercises are all workout sessions that you do not do on land, but simply in the pool. All you need: bikini and a little sunscreen if you're working out outdoors. :)
As a gentle Resistance transmitter water is ideal to tone your figure.
Aquafitness stimulates your Metabolism and makes you fit all around. With water gymnastics exercises you can also improve your Condition Build. And that's easy in the cool water :) You really crank up your fat burning during the workout in the water.
Water gymnastics exercises strengthen your entire body. This begins with the classic "problem" areas of the abdomen, legs, buttocks. And extends to the arms and back.
Because the water is cool, your body ramps up the metabolism. And because you have a lot of resistance with each exercise, one minute of aquagym is just as effective as 5 minutes of exercises on land. Great, isn't it?
Can you do these 44 abdominal exercises?
Workout in water: 7 strong aqua fitness exercises with pool noodle
In all forms of aqua gymnastics, exercises that are normally done on land are transferred to the water. You can use dumbbells, swimming boards or pool noodles to help you.
Sometimes fins, swim belts, webbed gloves* or even equipment like aqua bikes.
For our aqua gymnastics exercises you only need a swimming noodle and you're ready to go :)
By the way: water gymnastics is highly trendy all year round. Courses are offered in very many swimming pools.
But anyway, before you start, you should warm up well, as before any workout.
This time you don't have to do any special warm up exercises, it's enough to swim a few laps or run on the spot in the water (aqua jogging).
Stretching with swimming noodle
You train: the lateral abdominal muscles, shoulders and arms
- Stand about shoulder width apart. Your body is upright.
- Grab the pool noodle and grip the ends firmly with both hands.
- Now stretch them out of the water and lean alternately to the right and to the left
- Hold the position on each side for at least 10 seconds before switching.
Attention: The body remains upright and stretched!
Repetitions: At least 10 per page
Water gymnastics for the arms
You train: Shoulders, back, biceps and thighs
- Stand upright and take a step forward with your right leg
- Both soles of the feet touch the floor
- You have the floating noodle just below the water surface
- Now push the pool noodle down with both hands and shift your weight to the front leg
Repetitions: At least 10 per page
Pool noodle exercise for thighs
You train: Thighs, arms, shoulders
- Straddle your legs. The tips of the feet point outward
- In your hands, under the water surface you hold the floating noodle
- Press the ends together
- When opening the pool noodle you go to your knees
Repetitions: 20
Better than the gym: Build targeted muscles with swimming!
Stretching with swimming noodle
You train: Your mobility, the arms, the thighs
- Stand upright. The legs are closed.
- Grab the pool noodle by the ends and hold it under water
- The middle part of the noodle looks downwards
- Now press them down alternately left and right
- Your knees are always bent
Repetitions: 15 per page
Strong arms with pool noodle
You train: Shoulders, arms, neck
- Stand shoulder width apart
- The ends of the floating noodle and your hands are in the water
- Now bring the ends of the pool noodle to each other
- Hold the position for 10 seconds before opening the noodle again.
Repetitions: 20
Swimming noodle workout for legs and arms
You train: Your thigh and arm muscles
- You start with a step with the right leg forward
- The right leg is bent, the left is extended
- The swimming noodle is at belly level
- Push the pool noodle down diagonally and shift your weight to the right leg
Repetitions: 15 per leg
Revealed. These are very good abdominal exercises 2020!
Aqua gymnastics for abdomen, legs, buttocks
You train: Your thighs, your belly and your butt
- Stand with your right leg on the swimming noodle
- Lift the leg until it forms a 90° angle with the thigh
- Push the noodle down with the right leg and pull it up again
Repetitions: 20 per leg
For whom aqua fitness is suitable
Quite simply, for those who want to exercise muscles while protecting the joints. Water gymnastics is a very gentle way to lose weight.
The joints are not as stressed as with exercises on land. Many exercises that are difficult to do on land work in no time in the water.
This is due to the buoyancy of the water. We feel much lighter. Exercising in the pool is so effective because your body has to deal with increased resistance. It is up to 15 times higher than on land.
The temperature of the water also contributes to your success. In order not to cool down, your body has to work hard. This really boosts fat burning.
So the cool wet helps against cellulite!
7 aqua fitness benefits you should know about
There are really very many! So: Go to the nearest store and quickly buy a pool noodle. :)
1. you strengthen your whole body
One of the biggest benefits of aqua training is that you're getting a full-body workout.
Water gymnastics is said to have up to 5x the training effect of the same exercises on land. You also strengthen your cardiovascular system at the same time. The buoyancy strengthens your sense of balance and stimulates your concentration.
Did you know that our heart beats 15 to 20 times slower in water than on land?
The water pressure ensures that the chest is compressed by up to 3 cm. But do not worry! This is actually good! Because it makes it harder for us to breathe in, which is a good workout for the respiratory muscles.
2. water gymnastics exercises are the perfect cellulite killer
Bye bye orange peel skin! The movements under water massage our skin. Anyone struggling with cellulite should regularly take the plunge into the cool water.
During the exercises, waste products are removed and the skin becomes nice and soft. Exercising in water uses more energy than on land. This is due to the resistance of the water and the water temperature.
3. buoyancy makes you spring
In the water we feel light as a feather and we are! Because of the buoyancy you have on average 50% less weight than on land. That's why water sports are great for anyone who is just starting to lose weight or work out. :)
4. you do not need expensive training equipment
Just grab a floating noodle or buy one at the store. It costs about 5 euros and is virtually indestructible. Don't forget your bikini and sunscreen. All you need now is a pool, lake or swimming pool.
The ultimate abdominal legs butt workout plan
5. water gymnastics protects and strengthens the joints
Does your knee hurt when you walk and your shin hurts when you run? Then you are well advised to do gymnastics in the water.
The cool wet is particularly gentle on our joints and tendons. Ideal for anyone who has just had a sports injury. But also people who have problems with the spine should reach for the swimming noodle more often.
Exercises in the water therefore relieve the joints, but at the same time they strengthen all the important muscles around the trunk and spine.
6. bye bye love handles
Not a fan of cold water? No matter how warm your pool is, your body is constantly struggling not to cool down.
It keeps you warm and pumps blood to your limbs faster. In short, it boosts your metabolism. And it already does that when you're just standing in the water. If you then also start doing water gymnastics exercises, you can burn up to 400 calories in half an hour.
You can test the difference between a workout on land and in the water with a simple little exercise.
Stand on land with your legs closed on a firm surface and slowly push the swimming noodle from your chest until your arms are stretched through. Simple or?
Try it when your arms are under water. Do you feel the difference and the resistance? Very good :)
The exercise is difficult because it is not easy to keep your balance in the water with your legs closed. By pushing the hands, the whole thing becomes even more complicated.
That's why swimming is so healthy!
7. the risk of injury is low
Especially as a sports beginner you are often afraid of injuries. You don't have to be afraid of that with aqua fitness exercises. Your joints are spared. They don't get bumps or bruises, which you can't say about sports like running.
In short, water aerobics exercises are suitable for really everyone. Whether you're pregnant, overweight, a sports beginner, an amateur athlete or a fitness fan.
What to look for in aqua fitness
1. the water depth
The water should reach at least to the navel. At most up to the chest. That is a water depth of 1.10 to 1.35 meters.
2. the bottom of the water
It should be level. It should not have large stones or slopes. This is the best way to do the aqua exercises.
3. the duration of aqua fitness
One session lasts about 15 to 20 minutes. That doesn't sound like much? It is a lot! You will get really warm. Ideally, you train 2-3 times a week.
4. warm up
Also and especially in the water you need to warm up your muscles. We recommend swimming a big lap and then jogging on the spot for 2-3 minutes. This way you prepare your muscles for training.
5. do not forget sunscreen and drink
As warm as the sun is, it reflects off the water and can give us a good sunburn. You should apply sunscreen to your shoulders, face and arms during aqua fitness exercises. Drink a large sip of water beforehand. Water exercises can make you thirsty.
These 7 abdominal exercises will change your body in just 4 weeks!
Why you should move your workout to the pool
Of course, you can't forget about warming up here either, but that's much more fun in the pool than on land :)
Either grab your family, friends and a ball and start a ball game (it's also a full body workout). Jump up when you play ball - it works out your legs!
If that's not possible, you can swim a few laps or warm up with "aqua jogging". How to do it?
Now, you stand in the water at least up to your belly button or maximum up to your chest. Then you jog as if you were on land. You push yourself off the ground with your feet and pull your knees up. The arms swing along as in normal jogging.
Abdominal Legs Butt Exercises in the Pool
Of course, you can also be fit in the water without a swimming noodle. The following workout is ideal for those who do not have a training device at their disposal.
1. water gymnastics exercise for arms and legs
Your arms rest on the edge of the pool and you lift yourself a little out of the water. The important thing here is that you tighten your stomach!
Then extend the right leg to the side, the left remains straight. Then slowly and controlled go down again and repeat the same with the left leg.
2. aqua fitness for the arms
Here you push yourself out of the pool and remain in this position for a few seconds. Then you slowly slide back into the water. Here the whole body must be tense.
3. abdominal legs buttocks exercise in the pool
In this exercise you stand with your back to the edge of the pool and push yourself out with your hands. Then stretch your legs straight out until they are as parallel to the floor as possible. Then lower them again and repeat the whole exercise.
4. water gymnastics exercise for the calves
You stand at the edge of the pool, hands flat on the edge. Then you slowly go up on your toes and stay there for a short time. Then repeat this as often as you like or can :)
5. abdominal legs buttocks exercise in the pool
You don't have to do any extra exercises to do an abs legs butt workout, swimming or diving works just the same :)
When swimming, crawl or backstroke would be the healthier option. I can warmly recommend a round of swimming as a small intermediate exercise for your aqua fitness exercises.
6. aqua fitness with swimming noodle
For this exercise you need a "training tool" namely a swimming noodle :). Knot the ends of your pool noodle and press them together under water. At the same time you jump into a jumping jack. This will strengthen your thighs and arms in particular.
Our conclusion
Water gymnastics exercises are a great change from your everyday workout routine. Have fun trying them out and don't forget the sunscreen :)
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