Splash into Summer with Water Exercises

Summer is here in full fling and the weather just keeps heating up! But that doesn't mean that your workouts need to end. Although going for a jog at 3 in the afternoon during record highs or spending time in that humid, sweaty gym couldn't sound more unappealing, here's another option that many seem to overlook.

Work out in the Water!

Water exercises are the perfect way to work out under the sun without overheating. You can get a total body workout without even breaking a sweat. One of the great things about exercising in the water is that whether you are a veteran athlete or a fitness novice, anyone can perform the basic moves. Not to mention, it is a great way to burn calories, improve your strength and flexibility, tone-up, improve your cardiovascular system, and just get more fit overall. And for added fun, do these exercises with a friend, sister or mother who will challenge and push you even harder.

The Workout:

Cardio: Swim/Walk interval laps: Swim 1-2 laps (use any swim form you prefer: crawl, backstroke, etc). Walk 1-2 laps in the pool. Repeat sequence 4- 6 times.

Water Squats for Quads, Hams and Glutes: Stand in the water with feet about hip-width apart. Bend your knees slightly as you push your hips back as if you are sitting on a chair. Keep your knees behind your toes. Return to start position and repeat. The water provides extra resistance and makes this move more challenging.

For glutes: KICK! You can breeze around on a kickboard or hold onto the side of the pool, but the scissoring motion is great for the buttocks and hamstrings, and it indirectly tones the abdominals. What could be more fun than this?

For biceps: Bring your open hands to the side of each hip, palms forward, with your fingers close together. Exhale as you slowly bend at the elbow to bring your hands toward your shoulders.

For abs: Stand with your back to the side of the pool, holding onto the rim with your elbows. Keeping your knees unbent, slowly bring both legs up to a sitting position and hold it for ten seconds. Then bend at the knee to bring them down, repeating this as many times as you'd like to. Be careful to keep your back straight throughout this exercise.

For hips and glutes: Facing the edge of the pool, hold on with both hands and slowly bring one leg out to your side, keeping your back straight. Exhale while you bring it up as high as you comfortably can without turning at the ankle (this probably won't be as high as you could if you did turn your ankle). Bring it back down and repeat, doing a full set for each leg.

Important Note: You still need Water in the Water! Don't forget to drink water before and after your workout because you can still easily become dehydrated.