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Cardio Exercises in the pool

The cardiovascular system is responsible for blood circulation and the distribution of oxygen and nutrients to all parts of the body. To keep this system healthy and functioning properly, we must exercise regularly. Cardio exercises are specifically designed for that purpose. They are an essential part of any fitness plan. This type of physical activity improve the efficiency of vital organs like lungs and heart and boosts endurance and metabolism. As a result, it helps build muscle, burns fat, and helps you lose weight. 

​Cardio encompasses many different aspects of exercise. For example, cardio can be a long run, high-intensity interval training, strength training, or even dance. But don't get too bogged down by the specifics. The most important part of cardio is that it's a way to get your heart rate up, and it's an important part of any fitness plan.
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Doing cardio in the pool is also a great way to exercise and get your heart rate up. It's a low-impact exercise, and it's easy on your joints. In this blog you will find the best cardio exercises to do in the pool. 





5/4/2022 Comments

Standing Side Kicks

Side Kicks in the Pool

Side Kicks in the Pool

​Standing side kicks is a low-impact exercise that tones and strengthens the hips, thighs, and abs. This exercise requires good posture, balance, and core stability. It can be used as a warm-up, a cool-down, or as a main workout. Below you’ll find a comprehensive guide to do this exercise, beside its benefits and variations. ​

​HOW TO PERFORM

​Starting Position:
Stand with your feet shoulder-width apart and feet together. Bring your arms down beside you in a neutral position. Let your arms hang loose by your sides. You should feel comfortable standing in this position.
Action:
Lean to your right side, bend your left leg and kick it sideways. Keep your right foot firm on the floor. Scull your arms together to your right side as far as you can. Then pull your arms back toward you body, bend your left leg and bring it down again. Return to the starting position and repeat on the other side. Alternate your legs on both sides until your breathing becomes difficult. 
Breathing:
Exhale as you kick your leg sideways, breathe in and exhale. And inhale as you return to the standing position. ​
Side Kicks Start
Side Kicks Action

​MUSCLES USED:

​Your hamstrings and quadriceps muscles are the primary muscles used as you kick. Your outer thigh muscles are also engaged as you lift your leg sideways. This is a great exercise for your abs as you tuck your knees. In addition, your abs take most of the work keeping your body balanced. The arm movement works your shoulder and upper back muscles.

​BENEFITS:

1. Uses the entire body
2. Improves balance and coordination.
3. Helps build strength in your legs.
4. Increases flexibility in your shoulders.
5. Easy on joints.  ​

​​VARIATIONS:

1. Perform the exercise on the same side until you feel your leg fatigued. 
2. Jump and land on the standing leg with each kick.
3. Perform the exercise with your hands on your waist.
4. Perform with double kicks on each side.
5. Perform the exercise while standing on your toes to challenge your balance

​​SAFETY

1. Warm up before you perform this exercise. 
2. Always lean at an appropriate angle to avoid hip injury.
3. Be aware of your surroundings. 
4. Avoid this exercise if you are pregnant. 
5. If you experience any pain in your hip or leg, stop immediately.
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