Lanzarote's bilingual magazine

Weight-loss pool workouts

In just twenty minutes you can make the most of your dips in the pool and turn them into an effective fat-
burning workout

This simple routine, performed three times a week for just 20 minutes, can be wonderfully effective in burning calories and toning your body.

Step 1
Walking: Begin with a gentle warm-up. Walk from one end of the pool to the other, waist-deep in water. For an added challenge, walk forward and backwards for two minutes per lap.

Step 2
Water run: Get your heart pumping with a stationary water run. Lift your knees high and swing your arms backwards and forwards as if running on land. Maintain this pace for 3-5 minutes, and feel free to increase intensity as you get comfortable.

Step 3
Squats: The ultimate exercise to slay cellulite and tone your legs and buttocks. Do 20 squats just as you would on land. Gradually increase the intensity for an extra challenge.

Step 4
Jumping Jacks: Stay buoyant in chest-deep water and perform jumping jacks with both legs together, pushing off with your toes and landing flat-footed. Repeat for two minutes.

Step 5
Abdominals: First, work your upper abs by sitting on the edge of the pool with your back against the wall and your arms crossed over your chest. Perform 20-30 crunches, alternating short and long movements. For your lower abs, lie on your back in the water with your hands gripping the pool edge and your legs extended. Bring your knees to your chest, exhaling as you do so. Complete 20-30 repetitions.

Step 6
Bicycle: Make a pedalling motion with your legs without touching the bottom of the pool, gradually increasing the intensity. Switch leg directions frequently and maintain the movement for at least a minute per side. Use a pool float for added support if needed.

Step 7
Butterfly Kick: Mimic the butterfly swimming technique. Stand facing the pool wall with your hands on the edge and your legs together. Kick both legs backwards simultaneously with power and speed, keeping them together. Repeat ten times.

Step 8
Leg Lifts: Strengthen your core and legs with leg lifts. Lean back against the pool wall with your arms on the edge. Keeping your legs straight and together, lift them off the wall until they reach a 90-degree angle with your torso. Slowly lower them back down. Aim for twelve repetitions.

Step 9 …and relax!


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