Free Aqua Exercises

  • Exercises
    • Arms & Shoulders
    • Chest&Upper Back
    • Abs & Lower Back
    • Legs
    • Cardio
    • Aqua Pilates
  • Routines
  • Stretching
  • Tips
  • FAQ
  • Contact
  • YouTube Videos

13 Minutes Abs Workout Routine

4/29/2019

Comments

 
Picture
One of the benefits of doing crunches in the pool is that you won't experience lower back pain caused by this type of exercises when done on hard surfaces.  

This exercise is done with a pool noodle or a floating belt, to help you stay afloat. It can significantly strengthen your abdominal muscles if performed regularly. 
Warm Up (3min):
Start by warming up in the shallow end. First by doing high knees jogging on the spot for 1 minute, then around the pool for 2 minutes. 

​Starting Position:
Put a noodle on your back (or use a floating belt) and lay on your back. Straighten your legs and close your feet together, hip-width apart. Rest your hands on the noodle and relax your shoulders. 

Action (8min):
  • Leg lifts: lift straight legs up, try to put your feet above water and lean your torso forward at the same time. Lean back, put your legs down and return to the starting position. (45sec)
Picture
  • Alternate leg lifts​: perform the same exercise but by lifting one leg at a time. Keep controlled movement and don't perform too fast. (45sec)
Picture
  • Alternate leg lifts and then together: first lift one leg at a time and then lift the both together. Inhale as you put your leg down and exhale as you lift it up. (30sec)
Picture
  • Leg tucks: bring your knees and your torso closer together as you lean forward. Extend your legs, lean back and return to the starting position. (45sec)
Picture
  • Alternate leg tucks: repeat the above exercise but this time bend one leg at a time. Use your lower abs to bend your legs and your upper abs to lean forward. (45sec)
Picture
  • Alternate leg tucks and then together: first bend one leg at a time and then bend the both together. Inhale as you extend and exhale as you bend your legs.  (30sec)
Picture
  • Alternate leg lifts then together plus leg tucks: first lift one leg at a time, lift the both together, then bend them together. (2min)
Picture
  • Alternate leg tucks then together plus leg lifts: first bend one leg at a time, bend the both together, then lift them together. (2min)
Picture
Cool Down (1min): 
Move back to the shallow end by doing slow breaststroke kicks on your back while breathing deeply. Then hold the noodle in front of you and walk around the pool for (1 minute)
​

​Stretch (1minute):

Hold the noodle behind you and lean your torso back until you feel the stretch in your abdominal muscles. Hold for (30 seconds). Then perform the same static stretch while holding the noodle above your head for another (30 seconds)
Picture
Click Here for all Routines
Click Here for all Abs Workouts
Comments

    Aqua Exercises Routines

    Archives

    April 2019
    July 2018
    May 2018
    March 2018
    January 2018
    November 2017
    October 2017
    September 2017
    August 2017
    June 2017
    May 2017
    April 2017

    Categories

    All
    Abs Combination
    Abs Routine
    Abs Workout Routine
    Alternate Arms
    Alternate Legs
    Alternating Legs
    Aqua Dumbbells
    Aqua Exercises
    Aqua Exercises For Abs
    Aqua Jogging
    Arms
    Big Range Of Motion
    Breathing
    Calves
    Cardio
    Chest And Upper Back Exercises With Aqua Dumbbells
    Chest And Upper Back Exercises With Dumbbells
    Chest And Upper Back Muscles
    Chest And Upper Back Routine In The Pool
    Close Legs
    Combinations
    Continuous Workout
    Cool Down
    Coordination
    Core Muscles
    Criss-cross Reach
    Crossover Motion
    Crunches
    Deep Area
    Deep Braething
    Deep End
    Deep-end
    Deltoid
    Fast
    Floating
    Hamstrings
    Jump
    Jumping Jacks Routine
    Jumpingn Jacks Routine
    Jump Jacks
    Leg Bends
    Leg Extension
    Leg Lifts
    Leg Muscles
    Leg Tucks
    Lose Belly Fat
    Lose Side Fat
    Lower Abs
    Main Set
    Muscle Groups
    Noodle
    Oblique
    On Back Position
    Plans
    Push In And Out
    Quadriceps
    Resistance
    ROM
    Routines
    Routines For Quadriceps
    Routines For Thigh Muscles
    Set Of Exercises
    Shallow Area
    Shallow End
    Side Abdominal Muscles
    Side And Front Abs
    Side Leg Tucks In The Pool
    Side Walk
    Single Leg
    Single Leg Squats
    Slow
    Small Range Of Motion
    Spread Legs
    Squats
    Squats In The Pool
    Squeeze
    Straight Legs
    Stretching
    Thigh Exercises In The Pool
    Twist Forearms
    Upper Abs
    Walking
    Warm Up
    Workouts

    RSS Feed

All images and content are property of Aqua-Exercises.com. We do not allow copy or use of any of our content without our permission.

Copyright ©Aqua-Exercises.com 2014 - 2019 all rights reserved
​

Cookie Policy   Privacy Policy   Disclaimer