Water Resistance Exercise

Water Workout

• Because water gives you buoyancy, you can make your workout more intense when it comes to lifting exercises like squats. Go into the water no more than shoulder-deep. The deeper you go, the more pressure the water will exert. Allow enough surface room so you never submerge your head. If you can't breathe regularly, it reduces the effect of your workout because your muscles and heart receive less oxygen.

  After you stretch, start your workout with lunges in waist-deep water. Tighten your abdominal muscles and walk forward, bending your knees with each step. Avoid standing on your toes--standing flat-footed contracts your calf muscle.

  For an upper-body workout, do arm and hip rotations. You can also do side presses or downward presses. For side presses to work your pectorals, start with your hands out to the sides, then clap them together at chest level while fully extending your arms. For extra resistance, use hand webs. For downward presses to work your triceps, raise your hands to the level of your shoulders palms down. Press downward until your hands reach full extension. Frog jumps, in which you jump and bring your knees to your chest in mid-jump, work your abdominals, gluteals and quadriceps.

Safety Concerns

• Avoid drinking alcohol before water resistance exercise--it can impair your judgment and coordination. Also, avoid working out for several hours after eating. According to the website Alive, you can do a gentle workout one hour after a meal. You can't work out effectively after eating because of digestion.

  To prevent your feet from chafing, buy water shoes.