It’s hard to resist the allure of the water when the weather warms up and the days get longer. Spring often breathes new life into us, spurring the desire to get outside and be more active. And a dip in a pool is a refreshing experience after months of colder temperatures.
For those looking to heed the call of the pull to the pool, as well as those who prefer or require low-impact movements, exercising in the water can be an effective yet gentle way to refresh your fitness routine for spring.
“Water workouts offer a unique blend of resistance and buoyancy, delivering a safe yet powerful environment to build strength and improve cardiovascular health,” says Jayme Zylstra, group fitness instructor for ARORA and executive producer of digital programming at Life Time. “I like to call water the liquid weight room because with up to 12 times the resistance of air, every move is harder in the water.”
To help you welcome the vitality of spring, Zylstra created this five-move, joint-friendly water workout. All the movements are intended to be completed in the water; here, Zylstra demonstrates them in the pool and on the pool deck so you can best see how to perform them.
1. Water Jacks
- Hold a pool noodle in a “U” shape with it facing toward you.
- Jump your feet out wide into a jumping jack as you move the noodle above your head with your arms reached upward.
- Jump your feet back to center as you bring your arms back down out in front of you.
- Repeat for up to three sets of 12 to 15 reps.
2. High-Knees Dash
- Hold a pool noodle in a “U” shape with it facing toward you.
- Bending at the knees slightly, alternate moving your knees up toward your chest (think “high knees” in the water).
- Run one to four laps.
3. Rainbow Reach
- Hold a pool noodle in an upside-down “U” shape with your arms raised above your head.
- Start in a wide stance. Lean to the right and put your weight into your right foot as you lift your left leg laterally off the ground.
- Lean back to the left and put your weight into your left foot as you lift your right leg laterally off the ground. That’s one rep.
- Repeat for up to three sets of 12 to 15 reps.
4. Leg Lift
- Hold a pool noodle in an upside-down “U” shape with your arms raised above your head.
- Balance on one leg before quickly hopping onto the other leg. Every other time you raise your leg, move the noodle down to chest height before bringing it back above your head.
- Repeat for up to three sets of 12 to 15 reps.
5. Noodle Tie Press
- Tie a pool noodle into a knot and hold it at waist height with both hands on top of the knot and palms facing down. Stand with your hips in a wide stance.
- Slowly press the noodle knot down, feeling the resistance from the water.
- Let the noodle knot return to the starting position with control.
- Repeat for up to three sets of 12 to 15 reps.
Note: If you’re a Life Time member, pool noodles are available for use at clubs.
