In our article you will find the most effective exercises in the pool for losing weight in the abdomen and sides. And photos of the complexes will help you complete them correctly. It is no secret that all types of swimming subjugate the female body, smoothing out cellulite and wrinkles on it, making the shape elastic and clear. When we swim in the pool, we not only have fun, but we also engage in sports without even knowing it. The pool will help straighten your posture, pump up your abs, reduce the size of your hips and buttocks, and tighten your stomach.
Let's get acquainted with the main types of exercises in the pool for weight loss, aimed at various muscle groups.
Exercises for a slim figure
Standing in the pool, straighten your back and pull your stomach in. Tilt your head back and try to bend as far as possible. Hold for a few seconds. The exercise should be performed in short, intermittent bursts. Each time you will do better and better. You need to repeat the exercise up to five times in one training session.
The following exercise for losing weight on your legs will get rid of excess fat deposits on your buttocks and thighs. Get into the pool up to your waist and mentally imagine a treadmill. Start “running” in the water in place, trying to swing your legs as high as possible. Due to the resistance of water, the leg muscles are pumped up and fat cells are absorbed.
Hold the circle with your hands and rest your feet on the ladder. Your task is to maintain balance for 3 minutes.
What will the classes bring?
Training in the pool has a beneficial effect on the entire human body, helping to improve the health of many organs. They are often prescribed to people suffering from diseases of the musculoskeletal system.
Basic principles
Regardless of the goals that a person pursues when heading to the pool, with a constant visit to it he will be able to:
- Strengthen the muscles of the whole body. Exercises in the pool can be compared to strength training; during exercise in the water, the muscles of almost the entire body work: legs, arms, abs, chest and back.
- Get rid of cellulite on the buttocks and thighs. Exercises will make your skin smooth, because your legs and buttocks will be strengthened, and fat will be actively burned.
- Correct posture and cure some diseases. During training in water, the spine relaxes and pinched nerves are released.
- Lose weight. When exercising in water, you burn more calories than when exercising in the gym or at home.
- Remove fat from the stomach and sides. Exercising in the pool helps reduce fat percentage and reduce your waistline.
Pool training is suitable for people of all ages. Despite the fact that they are considered easy, the results from them are no worse than after visiting a fitness room:
- There is no stress on the joints in water, so the risk of injury is reduced.
- Swimming burns 1.5 times more calories than running.
- All muscles of the body are involved: shoulders, arms, abs, back, buttocks, legs.
- When swimming, blood circulation is activated and metabolism accelerates.
- Swimming can be done every day without harm to your health.
- Exercise in water helps make the skin elastic and maintain its tone.
- Swimming is good for the spine and back.
Health and beauty
With constant use of the pool, the following positive changes are noted:
- The condition of the spine improves. During exercise, all the load is removed from the spinal column, due to which the vertebrae fall into place.
- Improves muscle tone. During swimming, all muscle groups are worked out, since in order to maintain the body on the surface of the water, the participation of each muscle is necessary.
- Excess weight goes away. The body in water is forced to produce more heat to maintain an optimal temperature, which results in the process of fat burning.
- The functioning of the nervous system is balanced. Swimming has a positive effect on the flow of nerve impulses in the body, balancing the processes of inhibition and excitation. Any water activity is the best tool for strengthening your nerves.
- Recovery from injuries. Being in water increases the ability of muscles to remain toned for a long time without the risk of overstrain.
- The mobility of the spine and joints develops. When exercising in the pool, the joints are in constant motion. Hand movements help to work out the elbow and shoulder elements, and when rowing with legs, the joints of the knees and hips.
- The functioning of the respiratory system improves. Swimming requires a large amount of air, which for swimmers is coordinated with the movements of the arms and legs and is the main driving tool.
- Reducing the effect of stress on the body. During exercise, the production of endorphins in the body increases. Going to the pool relieves not only physical, but also psychological fatigue. After exercising for 30 minutes, you can notice an increase in vitality and a decrease in internal tension.
- The cardiovascular system is strengthened. During exercise, the body takes an almost horizontal position, making it much easier for the heart muscle to move liquid tissue through the circulatory system.
- Strengthening immune defense. Water procedures are an effective hardening tool that helps strengthen the immune system. To improve your health, any type of swimming is suitable, the main thing is to follow the regime and visit the pool regularly.
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Exercises for slimming thighs
To perform this exercise, go into the pool up to your neck. Place your hands in front of you, and alternately reach your fingers with your feet. At first it will seem impossible to you, but after several attempts the muscles will relax and you can easily reach your hands.
Lean on the sides of the pool with your hands, raise your straight legs 90 degrees and begin to bring them together and spread them apart. Repeat 20 times. Return to the starting position, raise your legs as much as possible and spin the bike in the water.
Again, hold onto the sides of the pool, but face them. With one or the other leg you need to reach your buttocks, bending your knees. The buttock muscles should be tense and the back should be perfectly straight. This exercise for losing weight on legs can be performed an unlimited number of times.
Take a swim board and hold it with your arms outstretched, you need to swim for 10 minutes using only your legs. It is advisable to move your legs up and down at an average pace. Keep your head high and your back straight.
General strengthening exercises in water to lose weight in the abdomen and sides at depth
These exercises are performed by going to depth using different types of swimming. The pictures will help you choose the right look. To warm up, lie back and do free movements with only your legs. To stay on the water, you can take a foam board; usually every pool has them.
Go up to your neck and spread your legs wide. Using jumps, bring your legs together. You need to push off sharply and strongly. Repeat the exercise 10 times.
Get into the pool so that you don't feel the bottom. Start running in it, placing your hands on your belt. Your task is to rise out of the water as high as possible. At least 4 such approaches must be performed.
There is such an exercise as dancing. In the pool you need to dynamically turn, spin, make all kinds of movements with your legs, combining this with swimming. The main thing is to breathe correctly.
Lie on your back, balancing in the pool, with your arms spread wide. First, lift your left and then your right leg towards your body, and immediately fold it back. The exercise can be performed in another way. For example, pull your knees to your shoulders one at a time. Perform 10 times for each leg in two approaches. Exercise will not only help you lose weight, but also tone your figure.
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Aquafitness
This complex is good because you not only lose weight, but also tighten your skin, making it more elastic. And your back does not experience any stress at all and there is no traumatic pressure on the joints.
- Having plunged waist-deep into water, imagine that you are running on land. For added effect, raise your knees as high as possible. Due to the resistance of the water, such running will increase the load on the muscles.
- Take a regular foam board. While in chest-deep water, push the board away from you as far as possible, and then with a sharp movement pull it towards you. By the way, you don’t have to buy equipment in advance - such a unit is available in any pool.
- Lie on your back and swim using only your legs. Proper distribution of forces and range of motion will help you maintain balance.
Abdominal exercises in water
Exercises in water to tone your abs help you lose weight in your stomach and sides. You should do them constantly when you go swimming.
Lie back on your back, stretch your arms along your body, palms facing the floor. Exhale and bring and spread your legs as if doing the scissor exercise. Do up to 10 swings.
Along with the previous exercise, it is advisable to do the following. To complete it, you need a large ball. Hold the edge of the pool with your hands, squeeze the ball with tension with your outstretched legs and try to lift it out of the water. This exercise is aimed at losing weight in the abdomen, sides, and thighs. You need to work at a fast pace, completing 20 approaches at a time.
Sit on any small floating device, such as an aqua stick or board. It will pull your body up, and your task is to stay in the water. You must use the swings of your legs and arms to stay in the water as long as possible.
Don't forget that after each exercise you should let your muscles relax a little. Wander through the water, clasp your hands in front of the press, do artificial tension, a certain effect of massaging the abdominal muscles. This rest does not require physical effort, but still gives muscle tone.
Exercises in the pool to lose weight
To make your waist slimmer and remove excess deposits from the sides, perform this complex. What is this load called? Usually she is called the power one. Go as far into the pool as possible so that you can barely feel the bottom. Stretch your arms to the sides and keep your balance with them. Pull your legs to your chest and turn your whole body in one direction and the other as far as possible. You need to do 10 approaches in each direction.
Get into the pool up to your waist and place a light inflatable ball in front of you. Start running around the pool, pushing the ball in front of you with your stomach, without picking it up with your hands.
Now you need to go deeper, put your feet together, hands on your belt. Start jumping forward and backward. The exercise may not work out right away, but you will have to try.
Stand on one leg, bend the other and pull it towards your buttocks. Hands on waist. Make bends each time, leaning more and more to the right and left. Repeat up to 20 times.
Place your hands behind your head and enter the pool up to your chest. Stretch one or the other leg in front of you to your chest. Your task is to reach your elbow with your knee. Perform the exercise quickly, without relaxing. You need to do up to 15 approaches. Watch the exercise videos to understand how to do them correctly.
Water aerobics
This type of aquafitness is associated with full strength loads. Training requires a certain consistent rhythm, which can be helped by energetic music. If you easily perform the exercises from the complex above, you will master these ones.
- Plunge into water up to your neck and stretch your arms forward. Raise your legs and push off the bottom of the pool, reaching your toes toward your hands. Do it 10 times, and then repeat the exercise, but pull your legs back.
- Spread your legs wide. As soon as you feel yourself sinking deeper into the water, jump up and bring your legs together. The pushes must be sharp and precise.
- Lie on your back, balancing on the surface of the water, with your arms outstretched. Lift each leg in turn, pressing it to the body and throwing it to the side. Do 10 repetitions for 2 sets. This exercise is good not only for losing weight, but also for strengthening your posture.
