Summer is just around the corner with extremely high temperatures, which is why many of us are thinking of jumping into that ice-cold swimming pool to escape the heat. While swimming is the most suitable type of sport for everyone, it might be the only sport people actually enjoy doing. In fact, swimming can also help reduce calories and strengthen muscles.

Arab News spoke to Dr. Amal Attalah, president of Physiotherapy Department at Gold’s Gym, who gave us an insight into some new water exercises. Dr. Attalah provided us with some fun and beneficial exercises, which can be performed by even those who are not skilled swimmers.

First group:

If you suffer from obesity or muscle and joint pain and are looking for safe exercises, you can slowly practice strong floating exercises while massaging your muscles, which will burn fats, strengthen all body muscles, activate blood circulation, reduce blood pressure, calm nerves and prevent joint swelling.

Second group:

For those who have health problems, they can practice water resistance that is ten times stronger than air resistance. Water exercises can be done faster because the power of water resistance works proportionally with your body speed, which will quickly tighten your muscle.

First group exercise:

Practice slowly while moving each muscle in your body.

Second group exercise:

You have to practice all exercises as fast as you can; you can also use water foam weights.

1. Walking (for first group) or running (for second group) in water is the ideal exercise.

2. Exercise for your front leg muscles: Stand with your back lying on the pool’s edge, move your leg up and down ten times then relax. Repeat three times.

3. For your side muscles, repeat previous exercise but adjust your position by leaning on your side. Hold the edge of the pool to move your legs and arm up and down ten times.

4. For your backside muscles: Flip yourself face down and practice the same exercise by raising your legs up and down.

5. Belly exercise/water setups: Stand by the edge of the pool, put a small towel to prevent slipping, raise your right leg first and put it on the towel, then raise the left leg. Hold your chest with your hands then setup with your belly and head to the top as you are reaching your feet. But when you get back, keep your head above water. Practice seven times then relax. Repeat three times.

6. Stand by the edge of the pool and hold it with your hand. Turn back and extend your body completely as you are lying on your belly. Move your knees ten times under water. Relax then repeat three times.

7. Carry your body’s weight: Stand with your back facing the edge of the pool and your elbows pressing on it. Put your legs together under water then raise your knees up and down without reaching the floor for ten times then relax and repeat three times.

8. Extend your arm up and down and on the sides. Then bend your arm and stretch it.

Practice each exercise 10 to 15 times, take a break, then repeat for three times. You can use water foam weights for stronger workouts. In the end, do not forget to stretch your leg and arm muscles before getting off the pool.

So what are you waiting for? Jump into the pool with your kids and make those fun moments beneficial to your health and body.

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