Step Jacks

Step Jacks Exercise in the Pool

The Step Jacks is an excellent exercise that can be used as warm-up. It is a simple, easy-to-do exercise that engages your entire body. The exercise is performed in shallow water, so you can focus all your attention on the movement. With the right amount of speed and duration, this exercise will increase your cardio fitness.​

​HOW TO PERFORM

Starting Position:
Stand up straight with your feet shoulder-width apart. Put your hands down by your sides in a neutral position. Relax your shoulders and open your hands. Water depth should be at about your chest level. 
Action
Take one step out to the right as you spread your arms out at the same time. Bring your other leg in, close your legs and lower your arms. Then repeat the same motion as you step out to the left returning to the starting point. Keep your side steps wide and fast pushing the water with your body. Start slow to get used to the exercise and gradually increase speed. 
Breathing:
Inhale as you step in and exhale as you step out. ​

Muscles used:

The lateral movement in this exercise will activate your inner and outer thighs as you step with your legs. And your shoulders and lat muscles as you push your arms. 

​​BENEFITS:

​You don't need any equipment for this exercise. And although low impact, Step Jacks is a full-body exercise with cardio benefits. This exercise strengthens your legs, hips, and shoulders. It also improves your balance and flexibility. And with every step you take, you’re burning calories and building your endurance. ​

​​VARIATIONS:

1. Perform the exercise on a stair/step.
2. Use dumbbells for more resistance.
3. Perform while holding the side of the pool for more support. 
4. Spread your arms opposite to your legs. 
5. Step on the same side, performing side walks across the pool. 
6. Jump with each step. 
7. Touch your hands after each step. 
9. Push your arms out above the surface. 
10. Squat with each wide step. ​

All Cardio Exercises