A number of the Fitness4Less clubs offer gym & swim memberships, with use of a swimming pool included in the membership. We thought it would be a good idea to give those of you who use the pool some fantastic new ideas for a pool based workout programme!

Why not try some of the exercises recommended below by Dan Hill, our Northampton Club Manager.

Pool Plank
Why is it beneficial: Planks are a proven core-strengthener on land. But if you don’t have a strong upper body, it’s hard to hold it long enough to give abdominal muscles a good workout. All that changes in a pool. Plus, planks boost your endurance and the water pushing and pulling on you increases the challenge to your core.

How to do it: Stand on the pool floor. Hold a “noodle” vertically in both hands. Press it straight down into the water and lean forward until your body is on an even incline. (Your head stays out of the water.) Try to keep yourself stable for 1 to 2 minutes.

Chaos Cardio
Why is it beneficial: This exercise takes jogging to a new level. By creating several currents in the pool and then running through them, you’ll strengthen all your core stabilizing muscles. Run with proper alignment — ears, shoulders and hips in one vertical line — so your core is forced to do the work of keeping you upright, not your shoulders or your legs.

How to do it: Run in a zigzag pattern from one end of the pool to the other, then run straight through all the currents you’ve just created. Do 3-minute intervals, alternating with something less cardio-intensive, such as Pool Plank or One-Legged Balance (below).

One-Legged Balance
Why is it beneficial: This strengthens your leg and core muscles, the ones responsible for balance, without the risk of falling and hurting yourself. Your core must kick in to keep you upright, increasing your static balance.

How to do it: Standing in waist-high water, lift your left knee up and place the middle of a noodle under your left foot. (Its sides will float up into a U-shape.) Keep your hands by your side and balance with your left foot on the noodle for one minute. Then move your left knee out to the side and balance for another minute. Switch legs and repeat with the right knee lifted and the right foot resting on the noodle.

For an extra challenge, lift both arms up over your head as you balance.

Fly-Backs
Why is it beneficial: In the water, as on land, fly-backs work the muscles in the upper chest, back and arms. They also improve posture.

How to do it: Start in a lunge position with your right knee bent and your left leg extended straight behind you in the pool. Reach your arms straight out in front of you at chest height — palms touching, fingers extended and thumbs up. Open your arms straight out to the sides in the water, then return them to the starting position to complete one rep.

Do four sets of 8 to 15 reps, switching the forward leg for each set. To boost your cardio workout and the number of calories burned, do your reps while walking or jogging across the pool.

Watch our video below for a demonstration of all of the above.



Why not give something different a go and make the most of a water based, low impact workout!