If you love the water and never miss a chance to dive in, here’s how to make the most of every splash. Aquatic sports are a lovely way to get moving, tone up and look after your figure. But where do you start? Discover which strokes to favour, 4 easy aqua aerobics exercises and a sample two-week programme to put into practice right now, at the pool!
Which swimming stroke should you choose for a good workout?
If you’re a fan of swimming, you’ll be glad to know it’s an all-round activity that gets the whole body moving. Combined with a balanced diet, it has its place in a gentle approach if you want to lose weight, as it helps you burn calories, especially when sessions are long and regular. And if you tend to feel puffy, read our tips on water retention.
Each swimming stroke has its own benefits.
Breaststroke works the calves and knees, the inner thighs, the core and the upper body. That said, over time it can strain the lower back (hyperlordosis) and put pressure on the neck and knees (the unnatural “frog” movement can weaken the ligaments). It is therefore advisable to favour the glide breaststroke.
Front crawl, the ultimate stroke, is a demanding stroke that calls for significant cardio effort. It also works the arms, shoulders and glutes (those leg kicks really do make a difference!).
Backstroke, meanwhile, helps strengthen the back, work the abs (see also our tips for a flat stomach) and tone the thighs. Swim it with fins and it’s even better, as they add extra resistance.
To get the most out of your pool sessions, a few tips can come in handy:
- aim for at least two weekly sessions of 45 minutes to one hour: consistency matters more than intensity;
- to mix things up, you can try interval swimming (based on the HIIT or running principle) – alternate sprinting for 1 minute, then easy swimming for 30 seconds, then sprint again… and so on, for 10 minutes;
- swimming and, more broadly, water sports, tend to increase appetite. If you’re watching your weight, keep an eye on your calorie intake. In short: go easy on the fridge after your session!
4 aqua aerobics exercises to do in the pool
Don’t be fooled by its fun reputation: aqua gym is a great ally for toning your figure and staying active. The feeling of weightlessness in the water is deceptive – moving through it actually requires a great deal of energy. Water creates natural resistance, which means the body has to work harder with every movement. Another bonus: aqua gym carries little risk of injury, as the movements are naturally cushioned.
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So, which exercises should you do? Here are a few ideas to get you started.
Exercise no. 1 in the pool: knees-to-chest
For this exercise, you’ll need two pool noodles – those long foam tubes that float so well. This first move gently works the abs.
- Place one pool noodle under each arm, at armpit level.
- Take a seated position, back straight, legs extended in front of you at 90o to your torso.
- On the inhale, bend your legs and draw your knees towards your chest.
- On the exhale, extend your legs back out in front of you.
- Repeat around fifteen times.
Exercise no. 2: rear leg extension
This second exercise requires no equipment – simply stand in a part of the pool where you can touch the bottom. It gently works the glutes!
- Stand in the pool close to the edge, hands resting on the pool ledge.
- On the inhale, extend one leg straight back, keeping it fully extended without arching your back.
- On the exhale, bring your leg back to the starting position.
- Repeat around fifteen times, then switch sides.
Exercise no. 3: lateral leg extension
A slight variation on the previous exercise, this one works the waist area and tones your hips.
- Stand at the edge of the pool, hands resting on the ledge.
- On the inhale, extend one leg out to the side, keeping the rest of your body aligned.
- On the exhale, bring your leg back to the starting position.
- Repeat around fifteen times, then switch sides.
Exercise no. 4: pedalling
A true aqua gym classic, ideal for working the thighs and looking after your legs. To learn more about the feeling of heavy legs, read our dedicated article.
- Sit on the pool ladder or steps, depending on the pool’s layout.
- Hold firmly onto the bars, or rest your hands on the steps.
- Extend your legs and perform a steady pedalling motion with your legs.
- Keep up the pace for at least 10 minutes.
Sample two-week pool workout programme
Feel free to mix and match the exercises above or create your own variations, as the mood takes you. But to give yourself the best chance, you’ll need to commit to a consistent, structured programme! Here’s a two-week example:
- Day 1: 45 minutes of glide breaststroke
- Day 2: 10 minutes of interval crawl + 2 sets of each exercise
- Day 3: 45 minutes of glide breaststroke
- Day 4: 10 minutes of interval crawl + 2 sets of each exercise
- Day 5: 50 minutes of glide breaststroke
- Day 6: 15 minutes of interval crawl + 2 sets of each exercise
- Day 7: 50 minutes of backstroke without fins
- Day 8: 15 minutes of interval crawl + 2 sets of each exercise
- Day 9: 50 minutes of backstroke without fins
- Day 10: 15 minutes of interval crawl + 3 sets of each exercise
- Day 11: 50 minutes of backstroke with fins
- Day 12: 20 minutes of interval crawl + 3 sets of each exercise
- Day 13: 50 minutes of backstroke with fins
- Day 14: 20 minutes of interval crawl + 3 sets of each exercise
Frequently asked questions
How should I swim to get a good workout?
Focus on consistency: aim for at least two sessions a week of 45 minutes to one hour. Front crawl is a demanding stroke that calls for significant cardio effort. You can also swim it in intervals: 1 minute of sprinting, then 30 seconds of easy swimming, for 10 minutes.
Which swimming stroke is best for toning up?
Each stroke has its own benefits. Front crawl works your cardio, arms, shoulders and glutes. Backstroke works the back, abs and thighs, even more so with fins. Glide breaststroke is preferable to classic breaststroke, which can strain the lower back and put pressure on the neck and knees.
What exercises can I do in a swimming pool?
Here are 4 simple aqua aerobics exercises: knees-to-chest with two pool noodles for the abs, the rear leg extension for the glutes, the lateral leg extension for the waist and hips, and pedalling while seated on the steps for the thighs. All of them make the most of the water’s natural resistance.
Does swimming make you hungry?
Yes, swimming and water sports in general tend to increase appetite. If you’re looking after your figure, keep an eye on your calorie intake after your session: in short, go easy on the fridge!
Related articles
- Is the treadmill effective for weight loss?
- How to lose weight naturally?
- 10 Minutes to Stretch Efficiently
Useful categories: Slimming Exercises, Slimming Solutions.
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