Aquatic Exercises for Any Age!

Pool workouts can often be some of the most effective, especially for those looking for zero to low impact. With kids going back to school, moms will love the following pool workout (though they're totally age-appropriate and effective for anyone willing to give it a shot!) If you are a senior that wants a low-impact aquatics exercise and to get back in the pool refining your strokes, check out our Senior Swim Lessons page.


#1: K Tread: In the deep end, tread water, making small circles with cupped hands, and lift your right leg straight in front of you at hip level while reaching toes of left leg toward bottom of pool. Hold for 5 seconds. Switch legs. Continue for 30 seconds, alternating sides.


#2: Otter Roll: Hugging a beach ball to chest, float on your back, legs extended, feet together. Roll towards left and over top of the ball, using your entire body - shoulders, back, core, legs - to make a full revolution, returning to start. Take a breath.


#3: Ball Lever: Holding beach ball with arms stretched straight in front of you, float facedown in chest-deep water so your legs are extended behind you, feet together. Keeping arms straight, pull the ball underneath you, drawing it as fast as you can through the water toward your thighs in an arc. When the ball reaches your thighs, bend your elbows to bring it back to the surface and press it forward to return to the start position.


#4: Pike Skull: Standing in the shallow end of the pool, simultaneously sit back into the water, treading with hands by your sides, and lifting both legs together so that you cold at the hips and you body forms a wide V, with head and toes just above the surface. Maintaining the V position, move cupped hands in small circles by your hips to tread water and propel yourself forward (sculling) down the length of the pool for 30 seconds.


#5: Wave Maker: Facing the pool wall in chest-deep water, hold onto the edge of the pool deck with your left hand and place your right palm, fingers pointing down, against the wall just below the water line for stability. Extend your legs behind you at water level with both your feet and knees together, then kick like a dolphin. Initiate the motion with your abs and hips and transfer it through the thighs to your knees and finally to your feet.


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