Walking in the pool is a great exercise to begin with because it helps you get a feel for how you can handle resistance. Walking in your pool will work your arms, core, and all your lower body muscles. You may increase the resistance by working out with hand and ankle weights. Begin walking in shallow end of the pool, at about waist height. Heighten your spine and walk by placing weight on your heel first and then your toes. Be sure to keep your arms at your side, in the water, and move them as you walk in the pool. Workout your core and stand tall as you walk. Walk for five to ten minutes.
2. Back Wall Glide
This exercise builds the muscles in your core and lower body. Hold onto the pool ledge, tuck your knees into your chest, and press your feet into the wall. Push off from the wall and float on your back as far as you can. Draw your knees into your chest, press your feet down to the bottom of the pool, and run back to the wall. Do this exercise for five to ten minutes.
3. Jumping Jacks
Jumping jacks exercises the muscles in both your upper and lower body. You can add resistance with wrist and ankle weights. Stand in water at chest level. Start with your feet together and your arms at your side. Jump by moving your legs outward and, at the same time, bringing your arms over your head. Jump again to return to the starting position with your feet together and your arms at your side. Do 1-3 sets of 8-12 repetitions.
4. Lifting Arms
This exercise will give strength in the muscles in your arms. If you use foam dumbbells it will help add more resistance to your workout. Stand in the pool up to your shoulders. Hold the dumbbells at your side, with your palms facing up. Draw your elbows in close to your torso as you lift your forearms to the height of the water. Rotate your wrists to turn your palms facedown. Lower your arms back to the starting position. Do one to three sets of ten to fifteen reps for each exercise.
5. Arm Lifts Lateral
This exercise, which builds your upper body, is also best done with foam dumbbells. Stand in the pool up to your shoulders. Hold the dumbbells at your side. Raise your arms to the side until they are level with the water and your shoulders. Lower your arms back down to your sides. Do 1-3 sets of 8-14 repetitions.
6. High-Knee Lift Extensions
This exercise can build the muscles in your core and lower body. Add ankle weights to increase the difficulty. Stand in water at waist height. Engage your core as you lift your right leg, bending your knee
until your leg is level with the water. Pause with your leg lifted for a few seconds. Extend your leg straight out and hold this position for a few seconds. Slowly lower your leg down, keeping it straight. Repeat this move with your left leg. Continue for five to ten minutes.