Wellness Center's Blog

Strengthen your Core with Water Workouts

By: Rolla's Recreation Complex Staff

May 17, 2022, 10:00 am - Categories: Health & Fitness, Healthy Tips

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work together. This makes daily activities such as walking, running, and sitting much easier.

Parts of your body that make up your core
The core is at the center of your body, it encompasses your abs, hips, back, and chest.

Benefits of a strong core
Having a strong core is beneficial because it allows your body to function properly. Your core stabilizes your body, allowing you to move in any direction, have proper balance and prevent falls.  

Water Exercises that support your core

1. Stretch – Stretch tall and long through all of the strokes to engage your lower core when you swim. Pull your rib cage up, take long, slow deep breaths and concentrate on holding your stomach muscles tight when you swim.
2. Leg Lifts – Stand with your back to the side of the pool, and your arms extended behind you. Boost yourself up so you’re sitting slightly on the edge of the pool, with the water coming to mid-thigh. Lean back slightly on your arms for support and lift your legs straight out of the water to form a V with your upper body. Hold the position for a couple counts, squeezing your abdominal muscles. Lower and repeat.

3. Noodle Transverse Twist – Stand in the pool, feet about shoulder-width apart. Place the noodle in front of you, allowing it to float. Grasp the noodle wide. Brace your core, tightening your abs as though you’re readying to get punched in the stomach. Slowly twist your upper body to the right, pulling the noodle along in the water. Repeat to the left, keeping your core tight.
4. Water jogs – This exercise is done in short-burst intervals and can greatly work your core. In waist-deep water, spend 30 seconds jogging aggressively making sure to engage arms, raise knees, and rotate through the core. Between intervals, spend 30 seconds lightly walking in a large circle.

Interested in membership at our facility? We’re happy to speak to you at the Member Services Desk.

REFERENCE:
https://www.menshealth.com/fitness/a35307843/core-muscles/
https://www.self.com/gallery/build-stronger-abs-in-the-water
https://exercise.lovetoknow.com/Abdominal_Exercises_in_a_Pool
https://swimjim.com/blog/get-dream-abs-swimming/