Swimming is one of the best exercises for your joints and an activity that cools you off during the hot summer months. Whether you’re swimming laps, playing pool games or simply treading water, you’re burning calories and doing a whole lot of other good for your body. According to ABC affiliate KRCR, swimming can actually help lower cholesterol and blood pressure, promoting a healthier heart. So next time you hit the pool this summer, whip up a protein shake with Naturade Total Soy protein powder for a way to cool off and try out this hot workout:
Start with a warm-up
Get your muscles warmed up in the water by treading water or swimming slowly through the pool to get your blood pumping.
The otter roll
Grab a beach ball and hug it to your chest, floating on your back with your legs extended and feet together. Roll over to your left side and over the top of the ball using your entire body like your shoulders, core, legs and back to make a full revolution back to the starting position. Continue doing this exercise, alternating the direction in which you’re rolling. This exercise targets your abs, back, glutes and legs all at the same time.
The underwater V-up
Swim over to the shallow end of the pool and sit back into the water, treading with your hands out to your side and your legs lifted out in front of you so that you fold at the hips to form the letter “V.” Slowly try to bring your legs to your chest, keeping them as straight as you can, making the V shape less wide. Return legs to the starting position, continuing to tread water with your arms. Do about 15 to 20 repetitions. If you want to make it a bit easier, feel free to bend your knees into a tuck position. You’ll be working your triceps, shoulders, back and abs.
The ball lever
Take the same beach ball you used for the previous exercise and hold it with your arms stretched straight in front of you, so you should be floating chest-deep in the pool with your feet behind you. Next, move the ball under the water toward your thighs as fast as you can. When the ball has reached your legs, bend your elbows to slowly bring it back to the surface. Continue this exercise for 30 seconds. The bigger the beach ball, the harder this move will be.
If you’re looking to tone up your shoulders, back, arms, chest and abs, grab a kickboard and jump in the pool. Sit on the kickboard with your knees remaining tightly together. Your legs should be dangling over the board. Straighten out your arms in front of your body with your palms facing away from one another. Then, mimicking the breast stroke, sweep arms out the the sides. If you can, stroke your way across the length of the pool, or about 30 seconds, then switch and go in the opposite direction with your palms facing forward – this will work other muscles in the arms.