Best Swimming Pool Exercises to Burn Calories

Swimming is the best all over body toner and there are few sports so gentle and relaxing that you can do at your own pace and stroke. You can burn as many as 600 calories an hour while firming legs, arms, breasts and working towards a flatter tummy. Swimmers have healthier lungs and heart so breathing is longer and deeper and oxygen intake is improved. According to the American Heart Association, 30 to 60 minutes of swimming 4 to 6 days a week can help individuals both lose weight and reduce health risks such as stoke, diabetes and heart disease.

Swimming is classed as an aerobic sport which means that you will steadily improve the muscle tone in your upper body. Swimming is the perfect bust exercise because the body is supported by the water. Another bonus is that it firms muscles. While you are trimming the fat and firming the flab, you will also get rid of all that mental and emotional tension if you take some exercise. Swimming is a fun way to enjoy exercise.

Swimming is suitable for anyone aged three months upwards. As the water takes the weight, disabled people are on equal terms with the able bodied. The only tie to hold back is if you have a cold, bronchitis or ear troubles. Wait until they have cleared up.

Best Swimming Pool Exercises to Burn Calories Fast

Exercise No: 1  – Swinging Legs

Swing a leg to improve you hip hinging movement. Stand upright with one arm on pool edge. Swing right leg forward and back keeping left knee firm. Do 10 with each leg to burn leg fat and extra flab.

Exercise No: 2 – Legged Balance

Increase the flexibility of ankles by standing on one leg, stretching the other out in front of you. Rotate raised foot clockwise 10 times, then anticlockwise. Change legs.

Exercise No: 3 – Fly Back

Improve posture and/or ease back problems by supporting your body with outstretched arms along pool side and pulling your stomach in as your spine straightens.

Exercise No: 4 – Pendulum Swinging

Support yourself with arms on pool side. Stand on one leg. Make small circles with other leg gradually moving it out towards the side. Repeat the movement with other leg.

Exercise No: 5 – Wave Maker

Work on legs, waist and pelvis stored fat. Support your body with arms on pool side, keep our legs straight and move them in a circle. Do this 10 times, repeat in opposite direction.

Exercise No: 6 – Double Leg Lift

Supporting your weight on the pool side, bend your knees and bring them up towards your chest. Twist from the waist, moving bent legs first to the left, then to the right.

Exercise No: 7 – Front Squat

Turn to face to pool side and rest your arms along the edge. Jump, moving your feet apart about 90 cm is enough then together. Now speed it up. Still facing the pool side, widen your feet to about 4 ft apart and lunge, first to one side then other with your knee bent.

Exercise No: 8 – Water Balancing

Stand sideways on to the pool side balancing you with one hand on edge. With feet a little apart raise opposite arm and bend towards pool edge. Repeat each side about 10 minutes.

Exercise No: 9 – Jumping Jack

These exercises work well, but they are meant to be fun, so do a few regularly rather than a lot one day. This one is great for making the hips more supple, and the legs more flexible. Open legs as wide as possible, holding on to sides of pool with arms. Now scissor legs across in front of your body. Spread them again and repeat, varying the upper leg each time.


Exercise No: 10 – Beach Ball Lever

Take a big beach ball and, using both hands, push it down in front of you 20 times, then repeat behind your back. Good to burn calories for shoulder and chest.

Stand with your legs a little apart so that you keep your balance. With straight arms press the ball down in the water and move it from one side to the other in semi circles.