The simple water training that will put you in shape quickly

You still have time to take advantage of the swimming pool or the sea and train a little to get rid of some kilos Y tone your body. If you are looking for a new challenge of Physical conditioning or you get bored of the gym, water exercises are a great way to improve cardiovascular and strength capabilities. In fact, water provides approximately 15 times more resistance What to do sports on the ground.

"You use your arms, shoulders, legs, buttocks and core to help you stay afloat and move against gravity, so swimming or water exercises are one of the best movements to lose weight, if you want to speed up your metabolism and burn calories, "he says Mary E. Sanders, associate professor of exercise science at the University of Nevada.

"Water density is essential for the resistance of the body, so it is functional for people who want to lose weight or tone your muscles without risking injury ", add in 'Prevention'. In addition, some research shows that exercising in water improves flexibility and helps relieve pain. "The whole body is toned, but it also relaxes, making it ideal for people with back problems and joint ailments," he says. Nicole Forsythe, gym instructor

But if you don't know how to swim, don't worry. The movements that we show you below are intended to be performed In an area where you stand. Some you usually do on land, so no sophisticated technique is necessary. Repeat all training three days a week and soon you will leave behind that fat that bothers you so much.

Heat first

"Performing a warm-up before doing sports, whatever it is, is basic," says Sanders. According to some specialists, first you must make a general one (valid for all sports activities), based on physical preparation exercises intended for all functional systems from the organism and the most important muscle groups in the body; and then you have to follow a specific one, with specific movements for the sport to be performed.


For this exercise it is necessary to have a colored foam cylinder made of polyethylene. Consists in adopt the scissor position, with one leg on each side of the roll, and move your feet back and forth. And equally sideways. This can be done in the middle part of the pool where only the legs are exercised, or in the deep part where you also have to seek balance with your hands.

Water density is essential for body resistance, so it is functional for people who want to lose weight or tone

This movement strengthen your inner and outer thighs while working against the current by raising and lowering the legs. You can do it by leaning against the pool wall, grabbing the edge to lean on. Lift your legs so that they are parallel to the bottom of the pool and then spread them as far as you can. Squeezing the inner thighs, join the legs and cross the left over the right. Contract the external ones and open them to the starting position. Repeat to the other side to complete a repeat and do twenty in total.

Legs to the chest

Imagine you're running but without leaving the site. The exercise consists of running a race in place, bringing the knees to the chest alternately as quickly as possible, which we can perform for about 30 seconds continuously before moving on to the next movement.

Intensity can be increased, speeding up the pace or jumping at each step. Help yourself with water dumbbells. With this exercise, coordination and cardiovascular resistance are worked on. In addition, all the body's muscles are involved.


To perform the exercise you need help you with the curb. You should bring the gluteus and back as close as possible to work the triceps better. The tips of your fingers should look towards your feet, go up and down as slow as you can and without touching the ground. Lower your shoulders and Keep them away from the ears. If it itches, you are doing well. Do not give up!


This exercise is basically making jumps in squatting underwater. Two jumps forward and two backwards are combined. The key to doing it right? Help yourself to move further. Repeat 10 times.

Performing a warm-up before doing sports, whatever it is, is basic

How to do it right? Stand with your lower extremities slightly more apart than shoulder width. Squat down low enough for water to reach your neck. Extend your arms to the sides to maintain balance and jump up and down squeezing the butt as you go. Put your legs together at the top of the jump. Return to the starting position and do 20 repetitions.