Weight Loss Wednesday

It's summer time and that always opens up more options for working out. Maybe swimming is your thing, if so this next article is perfect for you!


The Water Workout by S. Kirk Walsh courtesy of WeightWatchers'

This basic water workout for the swimming pool is the perfect exercise solution for the heavy heat of summer.

There's no better way to escape the summer heat than with a refreshing dip in the swimming pool. But a pool's not just a great place to cool down; it can be the perfect spot for a workout.

"Water is a natural air-conditioner," explains Jane Katz, swim expert and author of Your Water Workout (Broadway Books), "and it makes it feel like less work while you're exercising."

Here's a water workout specially designed by Katz, with moves adapted from her book. She notes that during the workout, you should rest when needed and breathe normally.

Warm-up

Water walking
Walk a slow and relaxed gait in the water. Depending on the depth of the pool, you can walk along the black-painted lane lines on the pool's floor. Walk for 5 minutes.

Mountain pose
Stand with your hands in prayer position in front of your chest. Extend your arms overhead with palms pressed together. Check your posture: Back, neck and chin should be in a straight line; shoulders should be down and back; pelvis should be neutral; weight should be evenly distributed over both feet. Focus on squeezing your arms toward each other, trying to touch your ears with your inner arms. Hold for 3 to 5 breaths.

Workout

Leg circles
Stand in chest-deep water with left side next to pool wall, holding the pool's edge with left hand. Lift right leg 90 degrees. Move leg in 5 to 7 counterclockwise circles. Then, rotate leg in 5 to 7 clockwise circles. Switch sides and repeat.

Warrior
Stand in waist-deep water with feet approximately 3 to 4 feet apart. Turn right foot 90 degrees to the right and left foot 30 degrees to the right while keeping hips squared forward. Bend right leg until shin is at a 90-degree angle to pool's bottom. Right thigh should approach parallel position to pool's bottom. Extend arms horizontally at shoulder level with palms facing downward and gaze at the middle finger of the right hand. Torso should remain centered over hips, vertical, and squared in the same direction as the hips. Hold for 3 to 5 breaths. Switch sides and repeat.

Swing
Stand in chest-deep water and place your hands together in prayer position. Swing your hands under water from right to left. For more resistance, grip a flotation device, such as a Styrofoam pull-boy or paddle, in your right hand and repeat motion. Repeat exercise with left hand.

Water running
Stand in water and jog as you do on land. Move right hand forward with left leg and left arm forward with right leg. Lean forward slightly. In deep water: Wear a floatation device, such as a "noodle," and move your legs as if you are riding a bike. Run for 3 to 5 minutes.

Cool-down

Aqua lunge
Face pool wall and grasp the edge of the pool with both hands, shoulder-width apart. Place feet against wall in a straddle position, beyond shoulder-width apart. Shift body weight to right, bending knee and keeping left leg extended. Hold for 3 to 5 breaths. Switch sides and repeat 5 times on each side.

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