Things You'll Need:
- Pool with 4-5 feet of water, swim suit.
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Step 1
Get in the shallow end of the pool and get used to the water by walking from one end to the other. After 5 or 6 laps back and forth head to the deeper part of the water. The best results come when you are in water that is chest high. Time yourself and try at least 10 minutes of continuous movement where you are running back and forth in the pool in water that is chest high. You can increase the resistance by holding your arms out to your sides and turning your palms forward, fingers together while you "run".
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Step 2
After you have completed 10 minutes of running in chest high water return to a more shallow area for chest presses. Stand about 1 and 1/2 feet away from the pools straight edge in water that is waist high. Place you feet at an angle 3-4 feet from the edge where you are going to do you chest presses. Place you palms on the edge of the pool. Your arms will be in the same position as if you would be doing a push up on land. Begin lowering your upper body towards the pools edge. Then raise back up and continue until you have tired your muscles in your chest and arms. Usually start with a repetitions of 5-8 depending on your fitness level. You will be able to do more in the water than you can do on the ground still getting all the benefits without injuring yourself.
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Step 3
Standing in the same waist high water you can also do calve raises by holding on the edge and raising up on one foot to the ball of your foot. Hold the other leg out to the side or bend it and place it on the knee of the leg you are raising. Start with 5-8 on each leg.
