5 underwater exercises that help you stay in shape without excessive pressure on your joints!
TEXT: ALYWIN CHEW
ILLUSTRATIONS: ERNEST NG
Recovering from an injury doesn’t mean you have to completely stop exercising. While it might be prudent to stop those high-impact workouts you usually do at the gym, you can actually continue training, albeit in a different environment: the pool. After all, a host of research has shown that working out underwater significantly lessens the impact on your joints and can help improve core stability, joint mobility, as well as muscular strength and endurance. Here are five underwater exercises that you can do that are not aqua aerobics.
1. Dolphin Jacks
1. Submerge yourself in the middle of the pool while holding a dumbbell in each hand, your arms by the side.
2. Lower yourself by bending your knees before launching yourself upwards to take a deep breath.
3. Sink back to the pool floor and repeat this exercise 20 times.
The Sea Horse
1. While standing in the pool with only your head above water, raise your legs in front of you so that you form a V with your body.
2. Paddle forward with your arms using the breaststroke motion across the pool, contracting your core as you do so.
3. To increase the intensity, squeeze a dumbbell between your thighs while you do this exercise.
Other Workout Tips:
Underwater Core Rotation
1. With your head above water, extend dumbbells in front of you.
2. Stand feet shoulder-width apart with your knees slightly bent.
3. Rotate your torso from side to side, ensuring your arms are parallel to the floor.
4. For a more intense workout, use a push plate as it increases water resistance.
1. While completely submerged, hold a dumbbell to your chest with your left hand.
2. Using your free hand and legs, swim as far as one breath can take you, using the breaststroke motion.
3. Repeat this exercise with the other hand. This is one set. Do five.
1. While holding a pair of dumbbells, adopt a push-up position in the shallow end of the pool, ensuring your torso is completely submerged.
2. Move the dumbbells forward one at a time till you run out of breath. Do three to five sets.
3. It is advisable to use rubber dumbbells instead of metal ones because the latter would rust.