Swimming is a fun and low keyway to get your cardio, but for many women and some hair-savvy men, water is a major deterrent when it comes to exercise. No one wants to get out of the water with a funky hairdo and then have to head into the office. Very few might even want to lose an hour’s sleep just to exercise in the pool and style hair before going to work. With this exercise, you don’t have to worry about how to work out without getting your hair wet.
Exercises to do in the pool without equipment
Looking to stay active without hitting the gym? The pool is the perfect place for a low-impact, full-body workout, and no equipment is needed. Here are some exercises in the pool for abs and full body.
1. Water Walking
According to the Mayo Clinic, water walking is a great way to tone your abs, triceps, and biceps while being gentle on your joints. Just step into the shallow end and start walking back and forth. Want to level up? Wear water shoes to add traction and engage more muscles.
Pro tip: tighten your core as you move to make the most of every step.
This simple exercise is especially helpful for people with osteoarthritis, since the water supports your body weight and reduces stress on your bones and joints.
And remember you don’t need to be an Olympic swimmer to try it but always bring a buddy. The CDC recommends never swimming alone, no matter your age or skill level.
2. Water Jogging
Water is denser than air, so jogging in the pool provides natural resistance without requiring any extra gear. According to Speedo, for a fun and effective ab workout, jog across the shallow end, lifting your knees high with each step. You’ll feel your core engage with every stride.
Pro Tip: Keep your back straight and your posture strong to avoid strain and enjoy the splashy cardio boost!
3. Side Leg Lifts for Obliques
Stand near the pool wall with one hand resting lightly on the edge for balance. With your body straight and toes pointed forward, lift one leg out to the side as high as comfortably possible, then return to center. Repeat 10–15 times per leg.
To work your obliques, focus on using your side core muscles to lift the leg, not just your hips. You’ll feel the burn without ever dipping your head!
Water aerobics
According to Harvard, engaging in water aerobics and swimming can effectively enhance cardiovascular fitness, build strength, elevate mood, alleviate joint pain, improve sleep quality, and lower the risk of diseases such as heart disease, diabetes, and even cancer.
Additionally, exercising in water helps to build and strengthen muscles due to the natural resistance that water provides. This resistance makes it an effective way to enhance strength without putting excessive strain on the joints, making it suitable for individuals of all fitness levels.
The New York Times says, if you want to mix things up, try Power Pulls and the Single-Leg Cycle for some killer water workout
Power Pulls help make your arms, shoulders, and back stronger. They also work on your core muscles.
- To do this exercise, stand in water up to your chest with your feet shoulder-width apart. Reach your arms out in front of you with your palms facing each other. Pull your arms wide, stretching your back and shoulders.
- Take a deep breath in as you pull, then breathe out as you return to the starting position. Aim for 10 to 15 slow and controlled reps. This exercise improves posture, upper body strength, and core stability.
The Single-Leg Cycle is a workout that targets your legs, hips, and core.
- First, stand in water up to your chest and hold onto the side of the pool for support. Next, lift one knee to your chest, then stretch that leg out and start cycling in the water.
- Spend about 30 seconds pedaling with each leg before switching to the other one. This simple leg workout strengthens your muscles and gives you a good, light exercise.
Adding these workouts to your water aerobics can boost your muscle power and keep you feeling great, plus, it’s super fun to move in water!
Water Work Out
The initial step toward making pool workouts a consistent exercise is setting a stage with success factors. Considering today’s health and hygiene consciousness, the cleaning service for pools has gained greater demand than ever before.
Regular chemical treatments ensure the water in your pool remains balanced and safe against any form of bacteria and other germs; hence, it has the added benefit of making you feel carefree when taking the plunge.
You want to keep it easy: hire one professional pool technician to do the cleaning, chemical balancing, and any repair work. Then you can keep your mind on the workouts rather than on the pool.
Pro Tip: The more you use your pool, the more maintenance it will require to stay in good shape, just like any appliance in your household.
FAQ’s
1. How to swim without getting your hair wet?
One of the best ways to go swimming or work out without getting hair wet is to do some low-impact exercises like water walking, jogging, or side leg lifts in the shallow end of the swimming pool. All of these keep one fit without going underwater.
2. Can I get fit even if I am not a strong swimmer?
Yes! There is no need to be a good swimmer to stand to gain from a workout in the swimming pool. Walking or jogging in the water itself is good resistance for safely toning muscles and burning calories.
3. How can I prevent my hair from getting wet while I'm doing pool exercises?
Swimming without getting your hair wet? Just keep your head up, don’t splash too much, and maybe slap on a swim cap that won’t let water in. These easy steps keep your hair looking good even when you’re sweating it out during a workout
4. Gotta keep my pool clean if I'm using it for workouts, right?
Yes. If you’re using your pool for daily workouts, don’t forget to get in touch with pool service pros for keeping the water clean and balanced. Keeping the pool clean means, you can exercise safely and without worrying about germs.
