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What Are the Top Swimming Pool Exercises for Strength and Flexibility

Looking to build strength and improve flexibility? In 2025, Fojfit recommends top swimming pool exercises like water jogging, leg kicks, pool planks, and resistance arm movements. These low-impact workouts enhance muscle power and range of motion, perfect for staying fit while being easy on the joints.

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What Are the Top Swimming Pool Exercises for Strength and Flexibility

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  1. WHAT ARE THE TOP SWIMMING POOL EXERCISES FOR STRENGTH AND FLEXIBILITY?

  2. Working out in a pool can be more challenging than a regular workout due to the resistance provided by water. The swimming pool exercises are a great form of cardio workout and aim to build endurance, muscle strength and cardiovascular fitness. Due to the cooling effect of water, one can be guarded against overheating and can exercise for a longer duration. Swimming also is not harsh on your joints because water provides support to the body due to its buoyancy. Swimming not only helps in maintaining your overall fitness but it is also one of the key elements for clearing physical fitness tests for the Armed Forces.

  3. Water Arm Lifts • The water arm lifts exercise aims to strengthen arm muscles. One can use foam dumbbells to add more resistance. • How to perform: • Stand in water with water up to your shoulder level • Bring your palms face down by rotating your wrists. • Take your arms down to the starting position • Repeat 1-3 sets of 10-15 reps each. Running

  4. LATERAL ARM LIFTS • The lateral arm lifts exercise aims to build the upper body and works well with foam dumbbells. • Stand in water up to your shoulder level while holding dumbbells at your side. • Bring your arms to the level of the water and your shoulders by raising your arms. • Bring your arms down to your sides. • Repeat 1-3 sets of 8-14 repetitions each.

  5. BACK WALL GLIDE • The back wall glide exercise aims to work on your core and lower body muscles. • Hold onto the pool ridge, closely bringing your knees into your chest, and pressing your feet into the wall. • Float on your back as far as you can from the wall. • Bring your knees into your chest, press your feet down to the bottom of the pool, and come back running to the wall. • This exercise can be done for 5-10 minutes.

  6. JUMPING JACKS • Jumping jacks aim to work on both your upper and lower body muscles. Adding wrist and ankle weights increases resistance. • Stand in water with water at chest level. • Jump moving your legs outward and simultaneously bring your arms over your head. • Jump again to return to the initial position with your feet together and arms at your side. • 1-3 sets of 8-12 repetitions can be done. PUSHUPS

  7. LEG KICKS • This exercise aims to strengthen your core and leg muscles. One can add ankle weights to make it more effective and challenging. • Stand holding on to the pool ledge or a kickboard. • Frog kick or Flutter-kick your legs. • Follow with dolphin kicks. • Perform each kick for 1-3 minutes.

  8. THANK YOU FOR YOUR ATTENTION

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