Water aerobics exercises for losing weight on the stomach and sides in the pool

What is water aerobics

Water sports are intended for people whose level of physical fitness is above average. Water aerobics is a form of gymnastics that is accessible to most people who are losing weight. In the medium-depth part of the pool, participants do rhythmic exercises to music. There are special programs for working on the abdomen and sides, which are often classified as “problem areas”. Exercises vary in difficulty: some require the presence of an instructor, while others are easy to master on your own.

Benefit

Any type of fitness has contraindications, disadvantages and positive aspects. It is important that playing sports is enjoyable, then they will be even more effective. Exercises in water for the purpose of losing weight in the abdomen and sides have other advantages:

strengthening the immune system and body;
acceleration of metabolism;
strengthening the spine and back muscles, developing beautiful posture;
getting rid of cellulite;
development of joints, for example, knee, hip;
positive effect on the nervous system, increasing stress resistance, lowering blood pressure.

How to swim correctly to get rid of belly fat

There are certain rules to remove belly fat by swimming. Their implementation will provide the effect of spending time in the water:

Classes should begin with warming up the muscles. Warm-up before the swim is required (10-15 minutes). Regularity of training (2-3 times a week) and duration (30-40 minutes a day) are important.
In water, it is important to constantly be in motion - activity in a pool or pond will help you burn off extra calories. Fat reserves are burned when the body takes on physical activity with the heart rate increasing to 130-160 beats per minute. These figures correspond to the level of energy expended per hour - 600-1300 calories.
You should not use one swimming style throughout the lesson. Different types of exercises involve different muscle groups, there should be at least 3 styles. You need to spend 5-10 minutes on each of them, take a break and repeat from the beginning.
You need to have breakfast and lunch 1 hour before training. Sports exercises should not be performed on a full stomach.
After active time in the pool, you should not eat immediately. Eating is possible after 1-1.5 hours, since the body burns calories even after finishing exercise.

In parallel with classes, it is necessary to consume vegetables and fruits. Fiber will cleanse the intestines and body of toxins. You should avoid fatty and salty foods. Healthy eating is the key to the success of your goal.

To lose weight, it is important to swim correctly to remove belly fat, and to distribute the time between intensive exercise and quiet time in the water. There is a concept called interval training. The entire lesson is divided into certain intervals, including intense loads and periods of rest. This method of losing weight has shown results in pumping up the abs and working out other muscles of the body 10 times higher than other methods.

The meaning of interval training is short-term training, but a large expenditure of physical effort. To burn a sufficient amount of energy, 15 minutes of intense exercise in water is enough. They should be carried out as follows:

for 30 seconds you should swim at full speed, making every effort (it is better to swim butterfly style);
for the next 15 seconds you need to slow down the pace and switch to breaststroke or freely swim;
go back to intense swimming, applying all your strength (30 seconds);
relax for another 15 seconds with slow breaststroke.

At least ten such interval jerks followed by relaxation must be done. Next, the number of intervals is gradually increased with a second-by-second extension of the load time and a decrease in rest. Regular exercise, supplemented by a healthy diet with moderate calories, will not keep you waiting long for results.

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Efficiency

For those who have been at odds with sports for a long time, it is very difficult to start doing exercises. Aquafitness, useful for losing weight in the abdomen and sides, does not meet with so much resistance from those who want to part with extra pounds. At the same time, water aerobics exercises really help you lose weight, shape your figure and improve your health. However, results can only be achieved by strictly following the rules:

Get enough sleep. Make it a rule to go to bed and get up at the same time, devoting a sufficient number of hours to sleep. Otherwise, you simply won’t have enough strength for intense exercises that involve doing them in water.
Don't miss classes. Regularity is the key to weight loss success. Aquashaping will not work if you do it once every two weeks.
Eat right. Refrain from eating an hour before performing water aerobics exercises, and 2 hours after them, eat light food.

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.

For weight loss

If you want to get rid of fat deposits, remember that they go away locally with great reluctance. Exercises in the pool for losing weight in the abdomen and other parts of the body are performed at shallow depths, but give visible results. It is worth paying attention to the following varieties:

Running in place will strengthen your buttocks, remove fat from your thighs, and get rid of cellulite.
Swinging your legs from the bottom of the pool to its surface will give you slender legs.
Exercise Bicycle resting on the side of the pool will remove the tummy and sides.
Pulling your bent knees toward your chest works multiple muscle groups, helping you lose weight in both your thighs and stomach.

How exercise in water affects our body

People have an innate fear of the sea elements: lack of oxygen, the possibility of drowning. This is where the instinct of self-preservation arises, which worries us. But still, exercise underwater has a number of advantages over exercise on land: challenging the body, it tires you out more.

Water is truly an incredible healer; it not only makes exercise easier, but also enhances its effects. When exercising in water, the load on the joints is reduced, which means that it is almost impossible to get injured in the water. And the water itself creates resistance to human movements 12 times greater than on land. Exercising in water stimulates blood circulation due to the massage effect, and this very massage perfectly disperses your fat deposits and relieves you of cellulite.

Water is 800 times denser than air, so it puts pressure on the body, increasing blood flow. Horribly tight clothes would give us the same sensations. This is what professional swimmers wear for the same purposes. When almost our entire body is underwater, the lungs exhale with greater force to push the air out. There is a theory that in this position the lymphatic system works at a more optimal speed and full recovery is within 24 hours. In a sitting position, the same processes take 3-5 days! Therefore, spending time in the pool will help improve your cycle and cleanse your body.

When we train in the pool, almost everyone finishes the session to take a short nap later in the day - this is just a good rule. Being underwater is like being in zero gravity.

This happens due to oxygen limitation and changes in breathing and takes several days to recover. Being able to see underwater increases your comfort level. Therefore, it is better to swim with a mask, rather than just regular goggles. Moreover, it also covers the nose.

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.

Exercises for hips

During swimming, the legs are especially involved, so no special training is required for them. For those who do not know how to float or swim, simple exercises have been developed. And the most common is leg swings. They are performed as follows:

Starting position: standing with your feet touching the bottom, at a depth so that the water touches at least your chest.
Hands are extended forward in front of you.
Alternately, swing the legs so that the toes touch the palms.
The swings are repeated 30 to 50 times per approach.
If you have enough strength, then perform 2-3 approaches per exercise.

Performing forward swings engages the outer thighs and also strengthens the stretch. In water, it is easier to lose weight with such gymnastics, since fatigue is felt less, and you can do more approaches than in the gym. In addition to swinging forward in the pool, swinging your legs to the side is also performed. In this case, the inner thighs work.

When swinging your legs, you should try to keep them straight and not bend your knees. It is much easier to do this in water, and tension in the muscles begins to be felt only on the second approach.

An equally effective exercise for getting rid of excess deposits in the thighs and buttocks is walking in water. Gymnastics does not require great depth; it is enough to go into the water up to your waist. Walking is done like this:

Starting position: standing in the water, arms spread to the side.
Steps on the spot are not performed too quickly, but the knees must be raised as high as possible.
The exercise is repeated for 5 minutes per approach.

During the execution, tension in the legs begins to be felt after an average of 10 minutes. Walking in the water can be alternated with swings, approach after approach.

If the exercise is performed at great depths, you can wear a life jacket or a swimming ring to maintain balance.

As an active exercise for losing weight in the pool, “scissors” are suitable - bringing and spreading the legs in place. In the starting position, arms are spread out to the sides, palms down, legs together. On the count of “one” - the legs are spread to the sides, the arms are lowered straight down. On the count of “two,” the legs are brought together, the arms are raised straight up, and the palms are turned edgewise. On the count of “three” they return to the starting position. It is better to make the activity energetic and active. Two approaches of 7-10 minutes are enough.

Between exercises it is recommended to take a short break, for 2-3 minutes, with free drifting in the water or near the edge of the pool.

With fins

Some tools, at first glance, have nothing to do with losing weight. Fins, for example, are used for completely different purposes. However, if you perform the following exercises, it will become clear why they are considered necessary for water aerobics:

Alternately, from a standing position, smoothly raise your legs to different heights. First, lift slightly, helping yourself with your fins, then lift higher until you reach the surface. Switch legs. 10 times.
Sit down in the water. As you inhale, lightly swing your fin and lift your leg. 20 times.
Stand up straight, put your hands on your waist. Alternately raise your legs as high as possible. Try not to do the exercise abruptly. 10 with each leg.

With dumbbells

Devote a few minutes to exercises with weights, then your sides will go away faster. When performing them, it is advisable to keep your back and neck straight. Pay attention to these exercises with special dumbbells:

Lower your hands with dumbbells down and take your starting position, standing straight in the pool. Imitate walking by raising your knees high while bending your elbows. Count to 30.
Spread your legs wider, slightly tilt your body forward. Place your left hand with dumbbells behind your back, and stretch your right hand forward, intensively change the position of your hands. Count to 40.
Stand up straight, legs closed. Hold dumbbells with your arms bent at chest level. Rotate your body from side to side. 20 times.

Exercises for weight loss in the pool

It is recommended to perform weight loss exercises in the pool at least once a week, although the optimal training time is 2-3 times a week. We have selected for you only the most effective exercises for losing weight.

Before training, in any case, it is necessary to warm up the body. To do this, you can do physical activity on the shore before you enter the water. In addition, replenish your body with drinking water before performing the complex. Drink a glass of plain water and wait 10 minutes, after which you can begin.

The first exercise is as simple as possible, these are ordinary swings. Stand in the water so that your body is at least waist deep, but not too deep so that you can easily stand on your feet. In general, the deeper you can go, the more effective the exercise will be. Therefore, if possible, it is necessary to go into the water up to your neck. Extend one arm forward in front of you, and lift the opposite leg until it touches your outstretched arm. Try to touch not with your knee, as many people do, but with your toes. In this case, the maximum load will be on the legs, and not on the back. Do it several times (as many times as you see fit, but optimally 10-15 times), and repeat the same exercise with the other leg and the other arm.
This exercise is called “Slender Ballerina Posture.” Stand in the water, keep your back straight and your stomach pulled in. Stand like this for a while, and to make this simple pool exercise more effective, lift one leg, bend it at the knee and clasp it with both hands. At the same time, your back should still remain straight. You can also complicate the task, but further increase its effect. Start making small bends, first forward, then back.
Hand exercise . If you have problems with your hands, they are weak, or the skin on them is sagging, then this workout will eliminate this problem in a short time. Go into the water so that your neck is almost completely under the water surface. The legs should be placed at a distance of 50 cm from each other, while the knees should be slightly bent. Now raise your arms and, leaving them under water, spread them to the sides. Rake the water with your palms. And then - rake. The natural resistance of the water will give an excellent load to your arms, and in addition will give a moderate load to your back and chest.
March in the water . Imagine being able to walk on water like one biblical character. Get into the water so that your neck is covered, your arms can either be placed in front of you or placed at your sides. Now start walking in the water, trying to raise your knees as much as possible. Thanks to this exercise in the pool, the gluteal muscles receive an extra load, and within a week they will become toned if you do this in the water for 20 minutes every day. The hard-to-reach parts of the thighs are also strengthened and trained.
The exercise is overwhelming. Your body should be in an upright position, and in the water you should be standing at least up to your shoulders, or better yet, up to your neck. Now begin to bend your knee back so that your heel touches your buttocks. At the same time, the back should be straight, the gluteal muscles tense. First do it with one leg, then the other, and then both at once, do not forget that you are in the water and cannot fall.
The next exercise is done in shallow water. You should lie on your back with your arms out to the sides, palms facing down. When you exhale air, you should pull your knees towards your chest, and as you inhale, return to the original position. Next, do this exercise several times with one leg, with the other leg, and with both legs at the same time. It will help you strengthen your abdominal muscles and tone your abs.
Exercise against cellulite. Water is great for fighting cellulite, and you can help speed up the process. To do this, you should massage your hips, waist and other problem areas with your hands as hard as possible. Apply pressure with your palms to the body, only do this under water so as not to damage the skin.
If you want to reduce your waist, then this exercise in the pool will help you do it quickly and easily without much effort. You need to make turns in the water. To do this, you should float on the water, you should not touch the bottom, so help yourself stay afloat with your hands. Simultaneously with swimming, you should pull your knees towards the abdominal area and turn them 90 degrees, first in one direction, then in the other. If you perform 15 turns in different directions, then in the shortest possible time, your waist will decrease by at least 2 cm.
Leg training. Enter the water up to your shoulders or up to your neck, and stand so that your legs are closed and your arms are pointing palms down. Now spread your legs as wide as possible, but so that your entire foot touches the bottom, and at the same time point your hands into the water and join them in your palms. Make sure that your back remains straight when performing this exercise.

By performing these exercises in the pool for weight loss, you can quickly lose those extra pounds. In addition, you will really enjoy visiting the pool, as well as playing sports, and you will want to pay even more attention to yourself. The most important thing is to start somewhere, and a swimming pool is one of the best solutions, since it does not require additional tools, and the tracksuit is very unique.

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.