Water Exercises for the Pool

Water exercises for the pool are effective. Water helps support body weight, which makes the workouts easy on the joints, according to "Water Walking 101," an article written by Camille Noe Pagan and published in Arthritis Today. Better yet, you will burn 11 calories a minute just treading water, according to "Slim Down in a Splash: Pool Workout," an article written by Lara McGlashan and published in Fitness Magazine in July/August 2009.

  1. Water Walking

    • With your back straight and arms slightly bent begin to step forward. When your foot reaches the pool floor make sure you push the entire bottom of your foot on it, not just your toes. Add variety to this water exercise for the pool by walking backwards and sideways. Water walking will strengthen your legs, buttocks, stomach and back.

    Knee Lifts

    • Stand with your feet about shoulder width apart for this water exercise. Lift one knee up as far as you can and then lower your foot back to the pool floor. Alternate knees. The higher you can lift your knees the better your workout will be and the more calories you will burn. Knee lifts will strengthen your legs, buttocks, stomach and back.

    Ball Control

    • For this pool exercise, you will need a beach ball. The bigger the ball, the harder the workout. Hold the ball in front of you with a hand on either side. Make sure you have a good grip. Holding the ball, put your legs out behind you and float on your stomach. Pull the ball underwater and hold it beneath you keeping your entire body straight. Pull the ball toward your legs and then back up your body. Return the ball to the starting position. This exercise will strengthen your arms, shoulders, upper and lower back and stomach.

    Deep Water Treading

    • In the deep end, tread water with your arms bent and palms of your hands facing the pool floor. Cup your hands and move them in circles to stay afloat. Lift one leg to a 90-degree angle and hold for 5 seconds. Switch legs. Continue this water exercise for 30 seconds. Deep water treading will work your entire body.

    Dolphin Waves

    • Face the side of the pool wall and hold onto the side. Thrust your legs out behind you so you are floating on your stomach. Keep your knees and feet together. Kick your legs like a dolphin. The bigger the waves you create, the better the workout will be for you. Dolphin waves will work your stomach, back and legs.