Water Exercises With a Speedo Belt

Deep water exercise requires the use of an aquatic belt to keep your head suspended above water, without touching bottom. Performing exercises under the water eliminates the stress that bearing the body's weight on land can cause on joints, muscles, and bones. Additionally, using a Speedo belt allows you to perform exercises in water without expending energy to stay afloat.

  1. K-Tread

    • This exercise targets the arms, chest, back, butt, and hamstrings. Make sure you are deep enough so that your feet cannot touch the bottom of the pool. First, tread water with cupped hands. Then lift the right leg straight in front of you to hip level, with toes pointed. Point the left leg straight down, toes pointed, to the bottom of the pool. Hold for five seconds. Then switch legs quickly by bringing the right leg down as you lift the left leg to hip level. Alternate sides for 30 seconds.

    Pike Scull

    • To work abs, hips, and arms, tread water with your hands by your sides as you sit back and lift both legs from the hip, forming a V shape with your body, with head and toes just above the surface. Then, move cupped hands in small circles to propel yourself forward across the pool for 30 seconds. If your toes start sinking, widen your body's V shape and tighten your abs.

    Jogging

    • Running under water works your back, abs, glutes, hip flexors, and quads. Starting in shallow water, warm-up by walking in place for five minutes. Then, move to deeper water where your feet no longer touch bottom. Jog for 30 minutes using the same motions you would if you were jogging on land. Emphasize high knees and pump arms forward to keep yourself above water.

    Wave Maker

    • Make some waves while toning your back, abs, glutes, and legs. Facing the pool ledge, hold on with your left hand while the right hand is just below the water, pressing flat against the side of the pool with your fingers pointing down. Extend legs behind you with feet and knees together and kick like a dolphin, as hard and fast as possible, for 30 seconds. Start the motion at your abs and hips, then transfer it through the thighs, knees, and finally feet.