Pool exercises for a full-body workout

1. Leg shoots

This exercise works your core, low back, and legs.

1. Keep your feet off the bottom.
2. Tuck your knees into your chest.
3. Quickly press your feet and legs out in front and float flat on your back.
4. Pull your knees back into your chest.
5. Press your legs out so you’re floating on your stomach.
6. Do this 1 to 3 times as one set
7. Do 10 Sets

2. Lateral arm lifts

This exercise targets your upper body, it can also be done with foam dumbbells.

1. Stand in water up to your shoulders.
2. Hold the dumbbells at your side.
3. Raise your arms to the side until they’re level with the water and your shoulders.
4. Lower your arms back down to your sides.
5. Do 1-3 sets of 8-14 repetitions.

3. Walk in water

Walking in water is always a good exercise to begin your work. Walking in water can target your core, and lower body.  Add ankle weights to intensify the work out.

1. Start off walking in water around waist height.
2. Keep your arms at your side, in the water, and move them as you walk.
3. Continue walking for 5-10 minutes.

4. Water arm lifts

This exercise will helps strengthen your arms. This one needs form dumbbells.

1. Stand in water up to your shoulders.
2. Hold the dumbbells with palms facing up at your side.
3. Pull your elbows in close as you lift your forearms to the height of the water.
4. Rotate your wrists to turn your palms facedown.
5. Lower your arms back to the starting position.

5. Back wall glide

This exercise helps your core and lower body.

1. Hold onto the pool ledge, tuck your knees into your chest, and press your feet into the wall.
2. Push off from the wall and float on your back as far as you can.
3. Draw your knees into your chest, press your feet down to the bottom of the pool, and run back to the wall.
4. Continue this exercise for 10 minutes.

6. Jumping jacks

Jumping jacks work the muscles in both your upper and lower body.

1. Hopefully you don't need instructions for this  ;)
2. Do this for 5 minutes

7. Knee lift extensions

This exercise strengthen the muscles in your core and lower body. Add ankle weights to increase the difficulty.

1. Stand in water at waist height.
2. Lift your right leg, bending your knee until your leg is level with the water.
3. Hold with your leg lifted for a few seconds.
4. Extend your leg straight out and hold this position for a few seconds.
5. Slowly lower your leg down
6. Repeat this move with your left leg.
7. Continue for 5 minutes.

8. Leg kicks

This exercise works the muscles in your core and legs.

1. Hold onto the pool ledge.
2. Flutter-kick your legs.
3. Scissor-kick your legs open and closed.
4. Do a breaststroke kick with your legs.
5. Follow with dolphin kicks.
6. Do each kick for 3 minutes.