How to Do Lateral Raises in a Pool

Pool exercises are effective and exciting for adding some variety to your swimming routine. If you are tired of merely swimming laps back and forth in the pool, there are quite a few different aerobic exercises that can easily be performed in the pool, without joining a class or buying expensive equipment. Furthermore, water exercises are very popular among pregnant women and the elderly, as they are considered less stressful for the body. Lateral raises are among the most basic pool exercises.

Difficulty: Easy

Instructions

1. Locate a pool with a deep end in which you will be able to stand with your shoulders totally submerged in the water. Depending on your height, move around in the pool until you find a comfortable location between the shallow end and the deep end.

2. Stand with your legs a comfortable length apart, with your feet resting flatly on the bottom of the pool. Tighten your abdominal muscles and stand as straight as possible.

3. Hold your arms down against your sides. Begin the exercise by extending your arms out to the side of your body and up to the level of the water. Hold your arms up in that position for a few seconds, and then lower them back down to your sides, completing one full repetition.

4. Repeat this movement at least 10 times, taking a few seconds to rest in between each set.

5. Enjoy the massaging effect of the water on your arms as you perform your lateral raises. The pressure of the water on your entire body, especially on the joints and muscles, may help reduce feelings of fatigue.

Tips & Warnings

• Lateral raises exercise the deltoid muscles in your shoulders. Be sure to keep your elbow close to your body with each lateral raise, maximizing the deltoid muscle's concentration.
• To do an advanced version of lateral raises, hold a kickboard with both hands while you do normal lateral raises. Try to control the movement of the kickboard, using your chest as a focal point for centering yourself.
• Consider finding a workout partner whom you can exercise with regularly. She may help you to stay motivated. Depending on her skill level, your workout partner may also be able to offer you input on your performance by observing your posture and body movement as you do exercises in the pool.

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