Slim Down in a Splash: Pool Workout

Summer Dream Workout – in a Pool!: Cool off while you workout, but skip the crawl and backstroke. Lose weight with this Slim Down in a Splash: Pool Workout.

Toning Water Exercises

How It Works
“This water workout burns tons of calories but feels like play,” says Greg Moe, a master trainer for Rough-Fit outdoor fitness programs in Tustin, California, who created these insanely trimming moves (just see what they do for your abs!) exclusively for FITNESS. Simply treading water vigorously can zap 11 calories a minute, same as a six-mile-per-hour run. “Plus, water’s continuous resistance forces you to engage more muscle fibers through a larger range of motion,” says Moe, so you’ll firm from every angle.

Perform as many reps of each exercise as you can in 30 seconds, rest, then repeat. (As you get fitter, aim for 45 to 60 seconds.) Do this workout on nonconsecutive days and emerge with a body to dive for!

What You’ll Need: A beach ball (the larger the ball, the tougher the workout)

• Laura Doss

K-Tread

Targets: Arms, back, chest, abs, butt, and hamstrings

• In the deep end, tread water, making small circles with cupped hands, and lift right leg straight in front of you at hip level while reaching toes of left leg toward bottom of pool. Hold for 5 seconds.
• Switch legs quickly, bringing right leg down as you raise left leg, and hold for 5 seconds. Continue for 30 seconds, alternating sides.

Tip: Squeeze your glutes and quads to keep your legs straight.

Otter Roll

Targets: Back, abs, butt, and legs

• Hugging beach ball to chest, float on back, legs extended, feet together.
• Roll toward left and over top of ball (like an otter spinning in the water), using entire body — shoulders, back, core, legs — to make a full revolution, returning to start. Take a breath. (Beginners can rock from side to side with head above water throughout.)
• Continue for 30 seconds, alternating direction of roll.

Tip: Really drive your leading shoulder and hip into the water to get rolling.