Effective exercises in the pool to lose weight on the abdomen, side and hips

Pool training is one of the most effective ways to fight overweight. Water sports allow you to quickly and effectively correct your shape without negatively affecting your health. The pool has a complex effect on the body, not only destroying fat deposits, but also improving the overall condition.

Does the pool help you lose weight?

Scientifically proven weight loss workouts. Water creates high resistance, which increases muscle tension during normal movements. However, the joints and spine cause minimal stress. This condition ensures the effect of being in the pool without the risk of injury, regardless of whether the person is able to swim.

A measured swim in the pool for one hour can burn up to 600 kilocalories. With intense exercise, this value can be increased to 1000 kcal. Regular training after a month of swimming has a positive effect.

Swimming does not apply to muscle growth. This sport tones the muscles and gives them endurance. Therefore, it is almost impossible to accidentally pump up strong arms or torso while trying to lose weight.

Swimming is popular for a number of benefits:

• fast effect of fat burning;
• strengthening the respiratory system and cardiovascular system;
• effect on almost all muscle groups;
• minimum number of contraindications;
• has a positive effect on flexibility, definition, and posture.

It is recommended to work out in the pool 8 to 12 times a month to lose weight.

Benefits of weight loss training

Overweight swimming is more effective for women than men. Pool workouts consume more calories than running. Depending on the swimming style, the clock is burned every hour:

• 500 kilocalories - rabbit;
• 520 kilocalories - breast;
• 560 kilocalories - back;
• 570 kcal - butterfly.

In addition to destroying body fat, swimming is:

• prevents the formation of flat feet;
• stimulates lung function;
• maintains women's physical fitness;
• has a massage effect.

To burn excess weight, the pool water temperature should be between +24 and +28 degrees Celsius. Styles should be alternated during training. Warm-up before swimming: before and after diving. In the initial phase, the duration of training should be 30 minutes. In the future, the clock will rise to 1 hour.

To lose weight, it is recommended to swim intensely at the end - at the beginning of the workout, slowly and loosely. Do not eat for an hour and a half after an hour to consolidate the effect.

You can get the most out of your pool workout by combining swimming and water aerobics.

Best Practices

Basic

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

• 10 minutes climbing - warm-up section;
• swimming without legs for 5 minutes - load on arms, shoulders, pectoral muscles;
• bracing alternate and climb for 10 minutes - the main stage;
• boarding for 10 minutes - load on the legs;
• 10 minutes swimming at increasing speed - main stage;
• slow swimming for 15 minutes in any style is the last stage of relaxation.

It is recommended to perform water gymnastics or underwater steps after swimming.

Training for men is as follows:

• warm-up - 5 minutes;
• swimming in any style at increasing speed - 5 minutes;
• board swim with legs only - 10 minutes; backstroke - 10 minutes;
• alternating fast and slow paced swimming - 15 minutes;
• Slow, relaxing swimming in any style - 15 minutes.

The list of basic water gymnastics exercises includes:

• jump in the water;
• pushed from the side of the pool;
• runs in water.

Water aerobics is usually supervised by a coach. Self-practice is not recommended even for experienced swimmers.

Slimming belly

A comprehensive program for the removal of abdominal and lateral fat deposits has been developed, including:

• aquafitness;
• water aerobics;
• ab exercises;
• waist exercises.

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

• jogging underwater, up to waist and up in the pool;
• press and pull the swimming board with your hand in the pool to your chest;
• backstroke with legs.

Water aerobics provides the effect of force loads. It is recommended in addition to aquafitness, or for people who do not feel stress from it. Water aerobics consists of a series of exercises:

• jumps straight up to your neck in the water - try to touch your palms with your toes;
• jumps wide in the water to the chest - at the moment of the jump, the legs are brought together and spread as wide as possible when diving;
• Raises your leg to your chest in the water with your back to the back.

The work of water ab consists of two main exercises. They are very effective, so they are recommended for almost everyone who visits the pool:

• Simultaneous lifting of the legs to the chest while lying back in the water with arms outstretched on the body;
• Lift your legs, holding a fitball between them, leaning sideways.

The number of repetitions for each exercise can be set individually. You should walk in the water between exercises. This operation relaxes the muscles and results in a massage effect.

Waist slimming exercises are performed in depth without touching the bottom of the legs:

upper body

• turns (you can press your foot to your chest to maintain balance at the moment of movement);
• Alternating knee-raising to the elbow, holding hands behind the head (allowed to stand in the pool to the chest and reaching to the bottom).

It is recommended to perform the listed exercises together to maximize muscle development.

For slim legs

There are two stages to pool leg training. In the first stage, simple warm-up exercises are performed. The second stage includes a series of activities that directly target fat burning and muscle training.

The warm-up phase is as follows:

• spread out and bringing the legs into the water, holding to the side;
• alternately swinging legs forward, standing in the water; steps in the water;
• Bend the knee and raise the toe while standing to the buttocks;
• Jump back and forth on two legs.

Perform these warm-up exercises for 5 minutes. They can also be used in a training program. To do this, you must increase the number of repetitions and the duration of each operation.

Use for complex muscle training:

• crossing with high intensity;
• high jumps in place;
Stretch to
• page.

The optimal number of repetitions for each exercise is 20 times. Poor physical fitness can reduce exercise.

To slim your buttocks

Exercises designed for weight loss on the buttocks work on the hips at the same time. Therefore, the complex for these parts of the body is similar. The training is carried out intermittently. You must first get into the water up to your chest, then perform:

• alternative crossing on arms and legs while maintaining an even posture;
• jumps into place with the arm raised.

Steps are then performed in the water. This exercise also trains the back muscles. The execution time is 15-20 minutes. To consolidate the effect, do the following:

• side swing your legs, stand up to your neck in the water;
• alternative leg raises back to buttocks;
• bicycle and scissors with dough.

We recommend replacing the listed exercises with swimming. This sport is able to pull the buttocks and hips on its own, providing beautiful relief and eliminating fat deposits.

Press

to embossbutton

abs is included in all pool workouts. The abdominal muscles are resilient, so they need to be trained more often than others. The following exercises are performed to eliminate and prevent the development of body fat:

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

You can do almost the same exercises in the pool that you use in a regular ab workout.

To achieve a good quality effect in a short period of time, you need to change the tempo when the same operations are performed from fast to slow, and vice versa.

Anti-cellulite

In the presence of cellulite, a series of exercises are performed that affect different muscle groups. The task of the training is to tone the whole body. The exercises are performed in four stages:

• first stage- raising straight arms to the neck in a standing position and bringing them up to the neck in palm water, jumping on two legs for 2 minutes (alternating between several approaches);
• second stage- the alternate leg raises at a 45-degree angle, with your back to the side;
• third stage- jumping on one leg with arms raised and outstretched with the other leg (legs alternate);
• fourth section- the knee bends forward, with the other leg standing at the bottom of the pelvis.

The exercises listed may be accompanied by: torso turns, scissors, kneeling, swing.

In order to effectively fight cellulite, exercise in the water should be alternated with swimming. It takes much longer to achieve a quality effect through exercise or swimming.

Aqua Aerobics

Water aerobics consists of two stages: warm-up and main. The first section consists of simple exercises:

• inhales and exhales in the water with arms raised in a standing position;
• mill with the help of hands, with movements in different directions (hands are completely in the water);
• bends in different directions - the neck should not fall below the water level;
• jump out of the water;
• Bend the knee with a lift to the buttocks.

The warm-up phase is mandatory before moving on to the main one. The second section includes physically challenging exercises that can be injured if you miss the warm-up. The main exercises are:

• swing your legs up, sit with your buttocks at the bottom of the pool, the water level up to your chest;
• jumps from squat into water (done at the smallest depth);
• scissors with your feet in deep water up to your chest;
• Rotation of the waist in the water, held sideways.

While resting, walk in water between exercises. Immobility can freeze. Aqua aerobics burns body fat three times a week.

pool training is an effective way to lose weight. Water exercises include a series of exercises aimed at loading the whole body. But for maximum impact with the least possible health risk, pool training should be done strictly according to the instructions and under the supervision of a coach.