We swim and lose weight. 6 effective water aerobics exercises

Training in the pool is one of the most effective ways to combat excess weight. Engaging in water sports quickly and efficiently corrects your figure without having a negative impact on your health. The pool has a complex effect on the body, not only destroying fat deposits, but also improving the general condition.

Legs in a line

Helps tighten the stomach and buttocks, corrects posture, and reduces pain in the knees.

Wear swimming goggles to prevent water from irritating your eyes. Stretch out on the water with your face in it. During the exercise, lift it only to inhale. Pull your stomach in and extend your legs along the surface of the water so that they follow the line of your body. Move your legs up and down, almost without bending your knees, the main movement is made by the hip and foot.

Article on the topic

Everyone to the pool! Water aerobics will get rid of excess weight, cellulite and help you relax. Leg movements are aimed primarily at ensuring that they do not fall below the pelvis and are on the same level with the pelvis and back. With each movement, reach forward with your head and arms (they can be used to row as conveniently as possible). Swim like this for 10–15 minutes.

Does swimming help you lose weight?

The effectiveness of training in the pool for weight loss has been scientifically proven. Water creates high resistance, which increases muscle tension during standard movements. At the same time, the joints and spine receive minimal stress. This condition ensures the benefits of being in the pool without the risk of injury, regardless of whether the person knows how to swim.

During a measured swim in the pool for an hour, up to 600 kilocalories are burned. With intense exercise, this figure can be increased to 1000 kilocalories. Regular training provides a positive effect after a month of swimming in the pool.

Swimming is not an exercise that affects muscle gain. This sport tones the muscles and gives them endurance. Therefore, it is almost impossible to accidentally build up powerful arms or torso while trying to lose weight.

The popularity of swimming is due to a number of advantages:

• rapid effect of burning fat deposits;
• strengthening the respiratory and cardiovascular systems;
• impact on almost all muscle groups;
• minimal number of contraindications;
• positive effect on flexibility, relief and posture.

To lose weight, it is recommended to exercise in the pool 8 to 12 times a month.

Backstroke

Helps tighten the stomach, buttocks, thighs.

Put on your glasses. Lie on your back in the water with your arms outstretched (to do this you will have to wet your head). Work your legs as in the previous exercise - almost straight up and down. Use your hands to scoop yourself up just to keep your head from sinking. Now stick one foot out of the water slightly (just your foot is enough).

Pull your stomach in and work harder with your other leg and arms so that your head does not fall under the water. The more actively you “catch” balance, the more calories you will burn and the flatter your stomach will become. Do 5–15 minutes.

The best sets of exercises

Basic

The basic complex for weight loss consists of swimming and water gymnastics. Weight loss training is different for women and men. For females the following complex is provided:

• crawl swimming for 10 minutes - warm-up stage;
• swimming without the help of legs for 5 minutes - load on the arms, shoulders, pectoral muscles;
• alternating breaststroke and crawl for 10 minutes - the main stage;
• swimming with a board for 10 minutes – load on the legs;
• swimming for 10 minutes with increasing speed is the main stage;
• Slow swimming for 15 minutes in any style is the final stage for relaxation.

After swimming, it is recommended to do water gymnastics, or perform steps underwater.

Training for men is carried out according to the following scheme:

• warm-up – 5 minutes;
• swimming in any style with increasing speed – 5 minutes;
• swimming with a board using only legs – 10 minutes;
• backstroke – 10 minutes;
• swimming with alternating fast and slow tempos – 15 minutes;
• slow relaxing swimming in any style – 15 minutes.

The list of basic water gymnastics exercises includes:

• jumping in water;
• shocks from the side of the pool;
• running in the water.

Water aerobics is usually performed under the supervision of a trainer. Doing the exercises on your own is not recommended even for experienced swimmers.

For belly slimming

To remove fat deposits on the abdomen and sides, a comprehensive program has been developed, including:

• aquafitness;
• water aerobics;
• exercises for the abs;
• exercises for the waist.

Aquafitness additionally makes the skin more elastic. This feature minimizes the risk of stretch marks appearing after burning excess weight. Aquafitness includes the following exercises:

• jogging underwater while in the pool waist-deep or higher;
• pushing and pulling the swimming board with your hands while in the chest-deep pool;
• swimming on your back using your legs.

Water aerobics provides the effect of strength training. It is recommended in addition to aquafitness, or for people who do not feel the strain from it. Water aerobics consists of a set of exercises:

• jumping in neck-deep water with straight arms - you must try to touch your toes to your palms;
• jumping in chest-deep water with legs spread wide - at the moment of the jump, the legs are brought together, and when diving, they are placed as wide as possible;
• lifting the legs to the chest in the position of a hedgehog on the back in the water.

Abdominal training in water includes two main exercises. They are highly effective, so they are recommended for almost all people visiting the pool:

• simultaneous raising of the legs to the chest while lying on the back in the water with arms extended along the body;
• lifting your legs with a fitball sandwiched between them, resting your hands on the side from behind.

The number of repetitions for each exercise is adjusted individually. In between executions, you must walk in the water. This action relaxes the muscles and creates a massage effect.

Exercises for losing weight in the waist are performed at depth without your feet touching the bottom:

• turns of the upper body (at the moment of movement, you can press your leg to your chest to maintain balance);
• alternately raising your knees to your elbows, holding your hands behind your head (can be performed while standing in the pool up to your chest and touching the bottom).

For maximum muscle development, it is recommended to perform the listed exercises together.

The modern Aqua-CrossFit technique helps you quickly lose weight using a swimming pool. You can find out what it is and how to do it by watching this video:

For slim legs

Leg training in the pool includes two stages. At the first stage, simple warm-up exercises are performed. The second stage includes a set of actions aimed directly at burning fat deposits and training muscles.

The warm-up stage is carried out according to the following scheme:

• spreading and closing the legs in the water, holding on to the side;
• alternately swing your legs forward while standing in the water;
• steps in the water;
• bending the legs at the knee and raising the toe to the buttocks in a standing position;
• jumping forward and backward on two legs.

The listed exercises during warm-up are performed for 5 minutes. They can also be used in a training program. To do this, it is necessary to increase the number of repetitions and duration of each action.

For comprehensive muscle training, use:

• cross step with high intensity;
• high jumps in place;
• stretching using a side.

The optimal number of repetitions of each exercise is 20 times. People with poor physical fitness can reduce the amount of exercise.

For slimming buttocks

Exercises designed to lose weight in the buttocks also work on the hips. Therefore, the complex for these parts of the body is similar. The training is carried out in stages. First you need to enter the water up to your chest, and then do:

• alternate cross-connection of arms and legs while maintaining an even posture;
• jumping in place with arms raised up.

Then steps are performed in the water. This exercise additionally trains the back muscles. The duration of execution is from 15 to 20 minutes. To consolidate the effect, do the following:

• swing your legs using the side, standing in water up to your neck;
• alternately lifting the legs back to the buttocks;
• bicycle and scissors using a noodle.

It is recommended to alternate the listed exercises with swimming. This sport can independently tighten the buttocks and thighs, forming a beautiful relief and eliminating fat deposits.

For sculpted abs

Abdominal exercises are included in any pool training program. The abdominal muscles have great endurance, so they need to be trained more often than others. To eliminate fat deposits and prevent their occurrence, perform the following exercises:

• raising straight legs at an angle;
• body twisting;
• scissors, lying with your back on the water.

In the pool you can perform almost all the same exercises that are used in a standard abdominal workout.

To obtain a high-quality effect in a short period of time, it is necessary to alternate the pace when performing the same actions from fast to slow, and vice versa.

Against cellulite

If you have cellulite, perform a set of exercises that affect different muscle groups. The goal of the workout is to tone the entire body. The exercises are performed in four stages:

• the first stage - raising and bringing together straight arms in a standing position up to the neck in water with open palms, jumping in place on two legs for 2 minutes (alternating in several approaches);
• the second stage - alternately raising the legs at an angle of 45 degrees, resting your back on the side;
• the third stage - jumping on one leg with the second leg raised and arms spread (legs alternate);
• the fourth stage is bending the leg extended forward at the knee, standing with the other leg on the bottom of the pool.

The listed exercises can be accompanied by: torso turns, scissors, knee lifts, swings.

To effectively combat cellulite, exercise in water must be alternated with swimming. It will take much longer to get a quality effect using either exercise or swimming.

Water aerobics for weight loss. Video

We bring to your attention several of the most successful aqua fitness complexes that will appeal to both beginner water sports enthusiasts and experienced athletes. To increase the load, use water aerobics equipment , which we described above. You can download all video lessons on water aerobics to your computer completely free of charge .

Water aerobics classes. Video:

File in Mp4 format. Size - 41 MB.

30-minute set of water aerobics exercises with Alena Ignatovich:

File in Mp4 format. Size - 150 MB.

Continuation of the previous set of water aerobics exercises:

File in Mp4 format. Size - 418 MB.

Another set of water aerobics exercises with Alena Ignatovich:

File in Mp4 format. Size - 150 MB.

A set of water aerobics exercises with noodles:

File in Mp4 format. Size - 137 MB.

How to swim to lose belly fat

The majority of women who visit the pool are interested in how to swim to get rid of their belly fat. The ideal style for getting a thin waist and flat tummy is the crawl style. It affects the oblique muscles of the upper abs, forcing them to work and burn fat. The special water aerobics exercises described above will help increase the effect. They need to be done in the middle of the lesson to avoid fatigue.

To get an ideal body from the pool, it is correct to use the following training scheme, developed by qualified trainers. According to her, in three months the stomach will look flat and the waist will look chiseled. Rest between swims should be taken as you become tired.

With noodles

Newfangled devices are designed to make the process of losing weight more fun. Noodles are long flexible sticks that can be used to diversify exercises:

• Grasp the noodle with both hands and, leaning lightly on it, pull your bent knees towards your chest. Then straighten your legs, stretch them to the left, and then to the right. 20 times.
• Place the noodle behind your back and under your armpits. Pull your bent legs alternately to the left and right ends of the stick. 15 times.
• Bend the noodle in the middle and sit on the bend. Raise your legs at an acute angle, with your body tilted, try to touch your heels with your hands. 15 times.

What is water aerobics

Water aerobics is a great way not only to lose weight, but also to tighten muscles, get rid of cellulite, and improve the structure of the skin, making it elastic and smooth. In addition, this sport provides an opportunity to strengthen the immune system and strengthen the body. After several weeks of regular exercise, you will forget about colds, runny nose, cough and similar troubles for a long time.

In addition, water aerobics classes help to activate metabolism and tone the entire body, because exercise in water is also an excellent hydromassage.

The best part is that do water aerobics both in open reservoirs in the warm season and in the winter - in the pool. The disadvantage of water aerobics is that after exercise your appetite increases. To prevent this effect, you should drink still mineral water during exercise, and hot green tea with a spoon of honey after exercise.

Below you can watch a short video in which water aerobics trainers will tell and show what it is and how exactly the classes are held..

Benefits of water aerobics:

Water aerobics for pregnant women

Many sports are inaccessible to pregnant women , since significant stress is contraindicated for them in order to avoid health problems. Water aerobics is a pleasant exception. If your pregnancy is progressing normally, and your doctor sees no reason to refuse to visit the pool, then feel free to choose water aerobics .

While in the water, a pregnant woman no longer feels the weight of her growing belly, but she can perform simple exercises. This will help relax the back and lumbar muscles, strengthen the immune system, keep the muscles of the whole body in good shape, and lose excess pounds that may appear due to increased nutrition or hormonal changes. In short, water aerobics is suitable for many healthy pregnant women. The main thing is to perform the exercises correctly and select the appropriate load.

Below we will show water aerobics complexes for pregnant women, which you can perform in any pool.

Water aerobics exercises for pregnant women:

File in Mp4 format. Size - 57 MB.

About the benefits of water aerobics for pregnant women. Reviews:

For the press

A slender waist is the ultimate dream of any girl. However, if this can be achieved with the help of simple bends and turns of the body in the water, then it will be more difficult to work the abdominal muscles. It is important to do some exercise and warm up before the main workouts for weight loss: this will help avoid injuries and sprains. Exercises for the press in the pool can be as follows:

• Pull your bent knees together alternately towards your chest, left and right sides. 15 times.
• Lower yourself down, imitating sitting on a chair with your shoulders straight, try to stay in this position. Rotate from side to side, returning to the starting position. 15 times.
• Exercise Bicycle with 15 repetitions in one set.