For the summer, some exercises are perfect for the water—and deliver the best results
When the mercury hits the roof, we take our fitness routine right where the waves crash. We leave the sweat of the gym behind and dive into the coolest “gym,” as the ocean and the pool become our ultimate summer playground. With water offering twelve times more resistance than air, every splash and every arm or leg stroke turns into an effective workout that exercises the entire body. The secret? Our muscles burn as they work nonstop with every movement, while our joints remain protected and feel light.
We start with a dynamic warm-up
For about five minutes, we do light jogging in the pool, changing the position of our feet every minute:
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- with our feet slightly wider than shoulder-width apart
- with your feet together
- with the right foot forward
- with the left foot forward
- with the soles of the feet turned diagonally outward (like a “duck”)
Changing positions engages different muscle groups, improves hip mobility, and prepares the stabilizing muscles for what’s to come.
1. Jumping jacks… with a twist
How to do it
Stand with your feet together and your arms at your sides. Simultaneously spread your legs and arms as you would on land, but keep your arms in the water and never let them rise above the surface. Return to the starting position and repeat at a fast pace. Perform 20 fast repetitions and 10 slower ones for active recovery.
What it works
It engages the glutes, quadriceps, adductors, abductors, calves, shoulders, and abs, while also significantly increasing your heart rate.
Why is it harder in the water?
Every time you extend your arms and legs, you must overcome the constant resistance of the water. This means greater muscle activation with much less strain on the joints.
2. Water Jogging
How to do it
After the jumping jacks, do three minutes of continuous jogging in the pool. The knees rise naturally, the arms move dynamically back and forth, and the body remains upright. You can change the position of your feet, as in the warm-up, or raise your knees higher for a more intense workout.
What it works
It strengthens the glutes, quadriceps, hamstrings, calves, and abs, while improving cardiorespiratory endurance and coordination.
3. Power pull combos: The exercise that combines it all
How to perform it
Starting with your arms extended forward, first spread your arms outward, and immediately afterward push the water downward until your arms rest at your sides. Return to the starting position and continue without pausing. Perform 20 fast repetitions and 10 slower ones.
What it works
This is a compound exercise that engages nearly the entire upper body—back, shoulders, chest, arms, and abs—while also increasing your heart rate.
Next, we repeat another set with:
- 20 fast jumping jacks
- 10 slow jumping jacks
- 3 minutes of jogging
4. Single-leg cycle: Balance meets strength
How to do it
Stand on one leg with your torso upright and gently engage your abs. Lift the other knee and perform circular movements as if you were pedaling a bicycle in the water. Try to keep your pelvis stable without letting your body tilt. Perform the exercise for 30 seconds on each leg.
What it works
It strengthens the hip flexors, glutes, quadriceps, abs, and deep pelvic stabilizers, while improving proprioception and balance.
5. Stir the water: When water becomes… resistance
How to do it
Stand with your feet hip-width apart. Extend your arms forward and begin making large circular motions in the water, as if you were stirring a giant pot. Perform the movement for one minute clockwise and one minute counterclockwise, keeping your torso steady.
What it works
It strengthens the shoulders, chest, back, biceps, triceps, and abs, while improving coordination and endurance in the upper body.
Smart info: Because we don’t sweat noticeably in the water, we often underestimate fluid loss. Proper hydration before and after your workout remains essential, especially on days with high temperatures.
Source: in.gr
