{"id":631704,"date":"2024-08-22T02:29:29","date_gmt":"2024-08-21T23:29:29","guid":{"rendered":"https:\/\/en.buradabiliyorum.com\/a-10-minute-pool-workout-to-tone-your-entire-body\/"},"modified":"2024-08-22T02:29:29","modified_gmt":"2024-08-21T23:29:29","slug":"a-10-minute-pool-workout-to-tone-your-entire-body","status":"publish","type":"post","link":"https:\/\/buradabiliyorum.com\/en\/a-10-minute-pool-workout-to-tone-your-entire-body\/","title":{"rendered":"#A 10-minute pool workout to tone your entire body"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a3493d7c04f0\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #dd3333;color:#dd3333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #dd3333;color:#dd3333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a3493d7c04f0\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/buradabiliyorum.com\/en\/a-10-minute-pool-workout-to-tone-your-entire-body\/#Pool_exercises_benefits\" >Pool exercises benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/buradabiliyorum.com\/en\/a-10-minute-pool-workout-to-tone-your-entire-body\/#Pool_exercises_for_weight_loss\" >Pool exercises for weight loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/buradabiliyorum.com\/en\/a-10-minute-pool-workout-to-tone-your-entire-body\/#11_pool_exercises_for_a_full-body_workout\" >11 pool exercises for a full-body workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/buradabiliyorum.com\/en\/a-10-minute-pool-workout-to-tone-your-entire-body\/#Flutter_kicks\" >Flutter kicks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/buradabiliyorum.com\/en\/a-10-minute-pool-workout-to-tone-your-entire-body\/#Squat_jumps\" >Squat jumps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/buradabiliyorum.com\/en\/a-10-minute-pool-workout-to-tone-your-entire-body\/#Walking_in_the_pool\" >Walking in the pool<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/buradabiliyorum.com\/en\/a-10-minute-pool-workout-to-tone-your-entire-body\/#Running_in_the_pool\" >Running in the pool<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/buradabiliyorum.com\/en\/a-10-minute-pool-workout-to-tone-your-entire-body\/#Scissor_kicks\" >Scissor kicks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/buradabiliyorum.com\/en\/a-10-minute-pool-workout-to-tone-your-entire-body\/#Knee_kicks\" >Knee kicks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/buradabiliyorum.com\/en\/a-10-minute-pool-workout-to-tone-your-entire-body\/#Frog_kicks\" >Frog kicks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/buradabiliyorum.com\/en\/a-10-minute-pool-workout-to-tone-your-entire-body\/#Bicep_curls\" >Bicep curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/buradabiliyorum.com\/en\/a-10-minute-pool-workout-to-tone-your-entire-body\/#Tricep_extension\" >Tricep extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/buradabiliyorum.com\/en\/a-10-minute-pool-workout-to-tone-your-entire-body\/#Chest_press\" >Chest press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/buradabiliyorum.com\/en\/a-10-minute-pool-workout-to-tone-your-entire-body\/#Pool_pushups\" >Pool pushups<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<div><em>Welcome to Start TODAY. Sign up for our <\/em><a rel=\"nofollow noopener\" target=\"_blank\" data-i13n=\"cpos:1;pos:1\" href=\"https:\/\/link.today.com\/join\/5ci\/start-today-signup\" data-ylk=\"slk:Start TODAY newsletter;cpos:1;pos:1;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\"><em>Start TODAY newsletter<\/em><\/a><em> to receive daily inspiration sent to your inbox \u2014 and <\/em><a rel=\"nofollow noopener\" target=\"_blank\" data-i13n=\"cpos:2;pos:1\" href=\"https:\/\/www.instagram.com\/starttoday_\/\" data-ylk=\"slk:join us on Instagram;cpos:2;pos:1;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\"><em>join us on Instagram<\/em><\/a><em>!<\/em><\/p>\n<p>Whether you&#8217;re enjoying time outdoors during the summer or looking for a way to stay active during the winter, spending time in the pool is a popular hobby all year long. While swimming laps has long been a go-to <a rel=\"nofollow noopener\" target=\"_blank\" data-i13n=\"cpos:3;pos:1\" href=\"https:\/\/www.today.com\/health\/diet-fitness\/best-cardio-exercises-rcna14823\" data-ylk=\"slk:cardio activity;cpos:3;pos:1;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">cardio activity<\/a>, it&#8217;s far from the only way to utlize the pool for exercise.<\/p>\n<p>The water offers a natural resistance that allows you to work your muscles without dumbbells. Plus, it&#8217;s a low-impact workout that is a great option for those recovering from an injury or <a rel=\"nofollow noopener\" target=\"_blank\" data-i13n=\"cpos:4;pos:1\" href=\"https:\/\/www.today.com\/health\/5-stretches-ease-back-knee-pain-without-too-much-effort-t238808\" data-ylk=\"slk:experiencing joint pain;cpos:4;pos:1;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">experiencing joint pain<\/a>.<\/p>\n<p>If you&#8217;re in need of a<a rel=\"nofollow noopener\" target=\"_blank\" data-i13n=\"cpos:5;pos:1\" href=\"https:\/\/www.today.com\/health\/suffer-knee-or-back-pain-try-these-5-low-impact-t205966\" data-ylk=\"slk:low-impact workout option;cpos:5;pos:1;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\"> low-impact workout option<\/a> or simply looking to squeeze in a workout while enjoying the warm weather, try these pool exercises to get your heart rate up, build strength and tone your entire body.<\/p>\n<h2 class=\"caas-jump-link-heading\" id=\"pool-exercises-benefits\"><span class=\"ez-toc-section\" id=\"Pool_exercises_benefits\"><\/span>Pool exercises benefits<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>One of the best things about pool exercises is that they provide a <a rel=\"nofollow noopener\" target=\"_blank\" data-i13n=\"cpos:6;pos:1\" href=\"https:\/\/www.today.com\/health\/diet-fitness\/high-low-impact-exercise-fitness-test-rcna18170\" data-ylk=\"slk:low-impact way;cpos:6;pos:1;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">low-impact way<\/a> to get in strength training and <a rel=\"nofollow noopener\" target=\"_blank\" data-i13n=\"cpos:7;pos:1\" href=\"https:\/\/www.today.com\/health\/diet-fitness\/best-cardio-exercises-rcna14823\" data-ylk=\"slk:cardio exercise;cpos:7;pos:1;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">cardio exercise<\/a>. The buoyancy of the water also supports your body weight, putting less pressure on your joints. This makes pool workouts a great option for people with arthritis or joint pain, and those recovering from an injury or dealing with excess body weight.<\/p>\n<p>Pool workouts allow you to perform s<a rel=\"nofollow noopener\" target=\"_blank\" data-i13n=\"cpos:8;pos:1\" href=\"https:\/\/www.today.com\/health\/strength-training-exercises-your-home-workout-no-gym-needed-t192702\" data-ylk=\"slk:trength-training exercises without any equipment;cpos:8;pos:1;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">trength-training exercises without any equipment<\/a>, since the water creates a natural resistance. Finally, you can expect similar benefits to regular exercise by working out in the pool: <a rel=\"nofollow noopener\" target=\"_blank\" data-i13n=\"cpos:9;pos:1\" href=\"https:\/\/www.today.com\/health\/heart-healthy-exercises-t246011\" data-ylk=\"slk:better cardiovascular health;cpos:9;pos:1;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">better cardiovascular health<\/a>, strengthening and toning your muscles and <a rel=\"nofollow noopener\" target=\"_blank\" data-i13n=\"cpos:10;pos:1\" href=\"https:\/\/www.today.com\/health\/some-stress-good-you-here-s-what-you-need-know-t214632\" data-ylk=\"slk:reducing stress;cpos:10;pos:1;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">reducing stress<\/a>.<\/p>\n<h2 class=\"caas-jump-link-heading\" id=\"pool-exercises-for-weight-loss\"><span class=\"ez-toc-section\" id=\"Pool_exercises_for_weight_loss\"><\/span>Pool exercises for weight loss<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Like any form of exercise, pool exercises can lead to weight loss. In fact, when I was on my own <a rel=\"nofollow noopener\" target=\"_blank\" data-i13n=\"cpos:11;pos:1\" href=\"https:\/\/www.today.com\/health\/diet-fitness\/my-weight-loss-journey\" data-ylk=\"slk:weight-loss journey;cpos:11;pos:1;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">weight-loss journey<\/a> almost 20 years ago, I added in pool exercises (mostly swimming laps) to help with my weight loss (and it did!). Whether you\u2019re focusing on cardio endurance by swimming laps, walking or running in the pool, or doing resistance exercises, you can tighten and tone the body while <a rel=\"nofollow noopener\" target=\"_blank\" data-i13n=\"cpos:12;pos:1\" href=\"https:\/\/www.today.com\/health\/diet-fitness\/calorie-burn-exercise-rcna22823\" data-ylk=\"slk:burning calories;cpos:12;pos:1;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">burning calories<\/a>.<\/p>\n<p>If you want to incoporate pool workouts into your routine consistantly, aim to complete each exercise for a total of 10 reps and repeat the circuit 3 times. I also like to just causally throw in an exercise here and there when I\u2019m enjoying a pool day!<\/p>\n<h2 class=\"caas-jump-link-heading\" id=\"11-pool-exercises-for-a-full-body-workout\"><span class=\"ez-toc-section\" id=\"11_pool_exercises_for_a_full-body_workout\"><\/span>11 pool exercises for a full-body workout<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure class=\"caas-figure\">\n<div class=\"caas-figure-with-pb\" style=\"max-height: 1242px\">\n<div>\n<div class=\"caas-img-container caas-img-loader portrait\" style=\"padding-bottom:100%\"><img decoding=\"async\" class=\"caas-img caas-lazy has-preview\" alt=\"\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/f5XteSOOLenzGbdr27am8A--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD0xMjQy\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/81cc27f5be7288b6ac679fcd951a2f76\"><img decoding=\"async\" alt=\"\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/f5XteSOOLenzGbdr27am8A--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD0xMjQy\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/81cc27f5be7288b6ac679fcd951a2f76\" class=\"caas-img\"><\/div>\n<\/div>\n<\/div>\n<\/figure>\n<h3 class=\"caas-jump-link-heading\" id=\"flutter-kicks\"><span class=\"ez-toc-section\" id=\"Flutter_kicks\"><\/span>Flutter kicks<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Rest your arms and back against the side of the pool. Bring your legs out in front of you hip width apart. Point your toes and kick your legs up and down as quickly as you can going in opposite directions, when the right leg is up then the left leg is down and vise versa. Repeat for 30 kicks.<\/p>\n<figure class=\"caas-figure\">\n<div class=\"caas-figure-with-pb\" style=\"max-height: 1242px\">\n<div>\n<div class=\"caas-img-container caas-img-loader portrait\" style=\"padding-bottom:100%\"><img decoding=\"async\" class=\"caas-img caas-lazy has-preview\" alt=\"\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/ZQZdMY.S.xkd2_KQGMEjRA--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD0xMjQy\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/23f08447bcd50c570ae26f002ebcc65a\"><img decoding=\"async\" alt=\"\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/ZQZdMY.S.xkd2_KQGMEjRA--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD0xMjQy\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/23f08447bcd50c570ae26f002ebcc65a\" class=\"caas-img\"><\/div>\n<\/div>\n<\/div>\n<\/figure>\n<h3 class=\"caas-jump-link-heading\" id=\"squat-jumps\"><span class=\"ez-toc-section\" id=\"Squat_jumps\"><\/span>Squat jumps<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Begin in the shallow end of the pool with legs shoulder-width apart and toes rotated out. Push your hips back like you are sitting in a chair and then using your legs push yourself back into a standing position until your body comes partially out of the water. Allow yourself to land back on your feet in the starting position. Jump 10 times.<\/p>\n<figure class=\"caas-figure\">\n<div class=\"caas-figure-with-pb\" style=\"max-height: 1557px\">\n<div>\n<div class=\"caas-img-container caas-img-loader portrait\" style=\"padding-bottom:125%\"><img decoding=\"async\" class=\"caas-img caas-lazy has-preview\" alt=\"walking in the pool exercise\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/bNdrYaOzSBoBwBwfrOeHPQ--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD0xNTU3\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/09c70491941278b177cca469de1c9166\"><img decoding=\"async\" alt=\"walking in the pool exercise\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/bNdrYaOzSBoBwBwfrOeHPQ--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD0xNTU3\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/09c70491941278b177cca469de1c9166\" class=\"caas-img\"><\/div>\n<\/div>\n<\/div>\n<p><figcaption class=\"caption-collapse\">walking in the pool exercise<\/figcaption><\/p>\n<\/figure>\n<h3 class=\"caas-jump-link-heading\" id=\"walking-in-the-pool\"><span class=\"ez-toc-section\" id=\"Walking_in_the_pool\"><\/span>Walking in the pool<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Stand in the shallow end of the pool, facing the opposite side of the shallow end. Then walk forward toward the other side of the pool. Turn around and walk back to the starting position. Pump your arms as if you\u2019re walking outside.<\/p>\n<figure class=\"caas-figure\">\n<div class=\"caas-figure-with-pb\" style=\"max-height: 1457px\">\n<div>\n<div class=\"caas-img-container caas-img-loader portrait\" style=\"padding-bottom:117%\"><img decoding=\"async\" class=\"caas-img caas-lazy has-preview\" alt=\"Running in the pool exercise\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/4rJymms8b_jnExXhktaFGg--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD0xNDU3\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/462f9c9bd31da1cae510a22163c72067\"><img decoding=\"async\" alt=\"Running in the pool exercise\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/4rJymms8b_jnExXhktaFGg--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD0xNDU3\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/462f9c9bd31da1cae510a22163c72067\" class=\"caas-img\"><\/div>\n<\/div>\n<\/div>\n<p><figcaption class=\"caption-collapse\">Running in the pool exercise<\/figcaption><\/p>\n<\/figure>\n<h3 class=\"caas-jump-link-heading\" id=\"running-in-the-pool\"><span class=\"ez-toc-section\" id=\"Running_in_the_pool\"><\/span>Running in the pool<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Start at one end of shallow side of the pool. Instead of stepping as you would when walking in the pool, try to run and get a little bit of air (water!) underneath each step. Act like you\u2019re running toward the other end of the pool and pump your arms.<\/p>\n<p>Note: When you pump your arms under the water, you\u2019re also <a rel=\"nofollow noopener\" target=\"_blank\" data-i13n=\"cpos:13;pos:1\" href=\"https:\/\/www.today.com\/health\/arm-shoulder-workout-you-can-do-home-t177389\" data-ylk=\"slk:working your shoulders and arm muscles;cpos:13;pos:1;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">working your shoulders and arm muscles<\/a>. When you pump your arms above the water (if the water is only waist deep instead of chest deep) it\u2019s less of a workout on the arms.<\/p>\n<figure class=\"caas-figure\">\n<div class=\"caas-figure-with-pb\" style=\"max-height: 1242px\">\n<div>\n<div class=\"caas-img-container caas-img-loader portrait\" style=\"padding-bottom:100%\"><img decoding=\"async\" class=\"caas-img caas-lazy has-preview\" alt=\"\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/gMP_G4qFJaNiE4FWzPdKiQ--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD0xMjQy\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/24fd83be96b64a7c420a20895334615a\"><img decoding=\"async\" alt=\"\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/gMP_G4qFJaNiE4FWzPdKiQ--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD0xMjQy\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/24fd83be96b64a7c420a20895334615a\" class=\"caas-img\"><\/div>\n<\/div>\n<\/div>\n<\/figure>\n<h3 class=\"caas-jump-link-heading\" id=\"scissor-kicks\"><span class=\"ez-toc-section\" id=\"Scissor_kicks\"><\/span><strong>Scissor kicks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Rest your arms and back against the side of the pool. Bring your legs up in front of you and spread them out to the sides until they make a V shape. Next bring them back in towards each other and allow them to cross over each other (ex. right leg over the left leg) and then push them back out into the V shape before bringing them back together with the left leg on top this time. Repeat 30 times.<\/p>\n<figure class=\"caas-figure\">\n<div class=\"caas-figure-with-pb\" style=\"max-height: 896px\">\n<div>\n<div class=\"caas-img-container caas-img-loader\" style=\"padding-bottom:72%\"><img decoding=\"async\" class=\"caas-img caas-lazy has-preview\" alt=\"Knee kicks pool exercise\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/gzGHP6_96qK3WULoSJVV8Q--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD04OTY-\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/b65b32a645474f2e7c52e1b1252001fc\"><img decoding=\"async\" alt=\"Knee kicks pool exercise\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/gzGHP6_96qK3WULoSJVV8Q--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD04OTY-\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/b65b32a645474f2e7c52e1b1252001fc\" class=\"caas-img\"><\/div>\n<\/div>\n<\/div>\n<p><figcaption class=\"caption-collapse\">Knee kicks pool exercise<\/figcaption><\/p>\n<\/figure>\n<h3 class=\"caas-jump-link-heading\" id=\"knee-kicks\"><span class=\"ez-toc-section\" id=\"Knee_kicks\"><\/span>Knee kicks<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Rest your arms and back against the side of the pool. Then pretend like you\u2019re riding a bike as you reach one knee up toward the top of the water and then press it down and forward back into the water. Keep alternating legs, first bringing the knee up and in and then kicking the leg straight out. This is a cardio move that will get your heart rate up, but it\u2019s also a <a rel=\"nofollow noopener\" target=\"_blank\" data-i13n=\"cpos:14;pos:1\" href=\"https:\/\/www.today.com\/health\/diet-fitness\/lower-body-workout-exercises-rcna21831\" data-ylk=\"slk:lower body strength training;cpos:14;pos:1;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">lower body strength training<\/a> exercise!<\/p>\n<figure class=\"caas-figure\">\n<div class=\"caas-figure-with-pb\" style=\"max-height: 1157px\">\n<div>\n<div class=\"caas-img-container caas-img-loader\" style=\"padding-bottom:93%\"><img decoding=\"async\" class=\"caas-img caas-lazy has-preview\" alt=\"frog kicks pool exercise\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/I1PpkHIKC.DVmugeWA74WA--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD0xMTU3\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/c92123da5eba7e3d0db00092204cda11\"><img decoding=\"async\" alt=\"frog kicks pool exercise\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/I1PpkHIKC.DVmugeWA74WA--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD0xMTU3\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/c92123da5eba7e3d0db00092204cda11\" class=\"caas-img\"><\/div>\n<\/div>\n<\/div>\n<p><figcaption class=\"caption-collapse\">frog kicks pool exercise<\/figcaption><\/p>\n<\/figure>\n<h3 class=\"caas-jump-link-heading\" id=\"frog-kicks\"><span class=\"ez-toc-section\" id=\"Frog_kicks\"><\/span>Frog kicks<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Facing the wall, rest your head on your hands or hold onto the side of the wall or a noodle. Pull your legs in, bending your knees out to the sides (into a frogger position). Then, kick them straight out on a diagonal to each side and bring them back in toward center for a frog kick. Repeat.<\/p>\n<figure class=\"caas-figure\">\n<div class=\"caas-figure-with-pb\" style=\"max-height: 1150px\">\n<div>\n<div class=\"caas-img-container caas-img-loader\" style=\"padding-bottom:93%\"><img decoding=\"async\" class=\"caas-img caas-lazy has-preview\" alt=\"Bicep curls pool exercise\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/T1IPku5zRiSm6S9GHigXog--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD0xMTUw\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/2fb7091b72eb33d62aee411715ff8406\"><img decoding=\"async\" alt=\"Bicep curls pool exercise\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/T1IPku5zRiSm6S9GHigXog--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD0xMTUw\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/2fb7091b72eb33d62aee411715ff8406\" class=\"caas-img\"><\/div>\n<\/div>\n<\/div>\n<p><figcaption class=\"caption-collapse\">Bicep curls pool exercise<\/figcaption><\/p>\n<\/figure>\n<h3 class=\"caas-jump-link-heading\" id=\"bicep-curls\"><span class=\"ez-toc-section\" id=\"Bicep_curls\"><\/span>Bicep curls<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Holding your arms down at your sides, open your palms and squeeze your fingers together. Then bend the elbows and curl your forearms up so that your hands press up toward your shoulders. Return your arms down to your sides and repeat. Do this in chest-deep water for more resistance.<\/p>\n<figure class=\"caas-figure\">\n<div class=\"caas-figure-with-pb\" style=\"max-height: 1182px\">\n<div>\n<div class=\"caas-img-container caas-img-loader\" style=\"padding-bottom:95%\"><img decoding=\"async\" class=\"caas-img caas-lazy has-preview\" alt=\"Tricep extension pool exercise\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/i6qe5E6NZqb9kWdAzSk4PA--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD0xMTgy\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/6d96c75bb348a24ca45969d1af672645\"><img decoding=\"async\" alt=\"Tricep extension pool exercise\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/i6qe5E6NZqb9kWdAzSk4PA--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD0xMTgy\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/6d96c75bb348a24ca45969d1af672645\" class=\"caas-img\"><\/div>\n<\/div>\n<\/div>\n<p><figcaption class=\"caption-collapse\">Tricep extension pool exercise<\/figcaption><\/p>\n<\/figure>\n<h3 class=\"caas-jump-link-heading\" id=\"tricep-extension\"><span class=\"ez-toc-section\" id=\"Tricep_extension\"><\/span>Tricep extension<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Stand up straight and hug both elbows in toward your sides. Bend your elbows at 90 degrees so that your hands are out in front of you and your forearms are parallel with the bottom of the pool. Press your arms up and back through the water to straighten your arms behind you, <a rel=\"nofollow noopener\" target=\"_blank\" data-i13n=\"cpos:15;pos:1\" href=\"https:\/\/www.today.com\/health\/diet-fitness\/best-tricep-exercises-rcna19669\" data-ylk=\"slk:squeezing your triceps;cpos:15;pos:1;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">squeezing your triceps<\/a>. Return to bent elbows and repeat.<\/p>\n<figure class=\"caas-figure\">\n<div class=\"caas-figure-with-pb\" style=\"max-height: 990px\">\n<div>\n<div class=\"caas-img-container caas-img-loader\" style=\"padding-bottom:80%\"><img decoding=\"async\" class=\"caas-img caas-lazy has-preview\" alt=\"Chest press pool exercise\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/teOnIzkkVlITnCetzEHmtA--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD05OTA-\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/8015be5f0c84c591188e045abfe43683\"><img decoding=\"async\" alt=\"Chest press pool exercise\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/teOnIzkkVlITnCetzEHmtA--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD05OTA-\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/8015be5f0c84c591188e045abfe43683\" class=\"caas-img\"><\/div>\n<\/div>\n<\/div>\n<p><figcaption class=\"caption-collapse\">Chest press pool exercise<\/figcaption><\/p>\n<\/figure>\n<h3 class=\"caas-jump-link-heading\" id=\"chest-press\"><span class=\"ez-toc-section\" id=\"Chest_press\"><\/span>Chest press<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Stand straight and reach your arms straight out to your sides underneath the water. Open the palms and press the fingers together. Then, keeping the arms straight, bring your fingers together in front of you as if you are hugging your arms around a tree. For a bonus, flip the palms so that they face the reverse position when bringing them back out to the sides. Repeat.<\/p>\n<figure class=\"caas-figure\">\n<div class=\"caas-figure-with-pb\" style=\"max-height: 1116px\">\n<div>\n<div class=\"caas-img-container caas-img-loader\" style=\"padding-bottom:90%\"><img decoding=\"async\" class=\"caas-img caas-lazy has-preview\" alt=\"Pool pushups\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/g6Mw7nkvegqTWg7yDk_0ZQ--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD0xMTE2\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/11e2d6d549606e524d3f8418c08b96d6\"><img decoding=\"async\" alt=\"Pool pushups\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/g6Mw7nkvegqTWg7yDk_0ZQ--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD0xMTE2\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/11e2d6d549606e524d3f8418c08b96d6\" class=\"caas-img\"><\/div>\n<\/div>\n<\/div>\n<p><figcaption class=\"caption-collapse\">Pool pushups<\/figcaption><\/p>\n<\/figure>\n<h3 class=\"caas-jump-link-heading\" id=\"pool-pushups\"><span class=\"ez-toc-section\" id=\"Pool_pushups\"><\/span>Pool pushups<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Stand with your feet a few feet away from the wall of the pool and your hands on the edge of the pool as wide as your shoulders. Bend your elbows out to the sides <a rel=\"nofollow noopener\" target=\"_blank\" data-i13n=\"cpos:16;pos:1\" href=\"https:\/\/www.today.com\/health\/how-pushups-beginners-t212176\" data-ylk=\"slk:lowering into a pushup;cpos:16;pos:1;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">lowering into a pushup<\/a>. Straighten your arms to return to start. Repeat.<\/p>\n<p>This article was originally published on <a rel=\"nofollow noopener\" target=\"_blank\" data-i13n=\"cpos:17;pos:1\" href=\"https:\/\/www.today.com\/health\/diet-fitness\/best-pool-exercises-rcna28004\" data-ylk=\"slk:TODAY.com;cpos:17;pos:1;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">TODAY.com<\/a><\/p>\n<\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<blockquote><p><strong><span style=\"color: #ff6600;\">If you liked the article, do not forget to share it with your friends. Follow us on\u00a0<span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/news.google.com\/publications\/CAAqBwgKMN63nwsw68G3Aw\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Google News<\/a><\/span>\u00a0too, click on the star and choose us from your favorites.<\/span><\/strong><\/p><\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\"><strong>If you want to read more <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/news\/\" data-internallinksmanager029f6b8e52c=\"2\" title=\"News\" target=\"_blank\" rel=\"noopener\">News<\/a> articles, you can visit our <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/en.buradabiliyorum.com\/news\/\" target=\"_blank\" rel=\"noopener\">News category.<\/a><\/span><\/strong>\n<\/p><\/blockquote>\n<p><span style=\"color: black;\"><a style=\"color: #ff9900;\" href=\"https:\/\/www.aol.com\/lifestyle\/8-pool-exercises-low-impact-155420855.html\" target=\"_blank\" rel=\"noopener\">Source<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to Start TODAY. Sign up for our Start TODAY newsletter to receive daily inspiration sent to your inbox \u2014 and join us on Instagram! Whether you&#8217;re enjoying time outdoors during the summer or looking for a way to stay active during the winter, spending time in the pool is a popular hobby all year&#8230;<\/p>\n","protected":false},"author":1,"featured_media":631705,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/PLNAtr833i2iK4ymDToGpA--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyMDA7aD04MDE-\/https:\/\/media.zenfs.com\/en\/aol_the_today_show_594\/a1a87fb3db41f74308e73ed200128c3c","fifu_image_alt":"","footnotes":""},"categories":[70897],"tags":[],"class_list":["post-631704","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"_links":{"self":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/631704","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/comments?post=631704"}],"version-history":[{"count":0,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/631704\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media\/631705"}],"wp:attachment":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media?parent=631704"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/categories?post=631704"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/tags?post=631704"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}