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This 16 minutes routine aims to strengthen your upper, lower and side abdomen muscles. If you want to lose belly fat then this routine is for you. You will need a pool noodle, or any floating device, to keep your upper body supported while performing this routine.
The series of exercises included in this routine are a combination of front and side leg tucks, in addition to straight leg raises. Performing those exercises separately and then combining them all together is sufficient to achieve the desired results. |
Warm Up
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Start by jogging around in the shallow-end for 1 minute. Followed by another minute of hight knees jogging on the spot. Speed up, running on the spot faster, smaller range of motion, for 1 minute.
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Pre-Main Set
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Leg circles
Perform little circles with straight legs in one direction for 45 seconds. Then the other way around for another 45 seconds. After that reverse the circle in both directions for 1 minute. |
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Put your feet out of water as you move straight legs both ways. This will add more challenge to your abs. Slightly lean your torso forward as your legs raise. Inhale as you lean back and exhale as you lean forward.
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Main Set
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1. Straight Leg Raises
With your legs straight and your feet about hip-width apart, push your feet out (toes pointed) of water in small range of motion and slightly lean forward at the same time. Repeat for 45 seconds. |
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2. Leg Tucks
Bring your knees and your torso closer together. Use your upper abs to lean and your lower abs to bend your legs. Inhale as you extend and exhale as you bend. Repeat for 45 seconds. |
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3. Leg Raises & Tucks Combination
Combine the above two exercises in one set. Push your feet out as you raise straight legs and squeeze your abs as you bend your knees. Always exhale as you lean your torso forward. Repeat for 1 minute. |
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4. One Side Leg Tucks
Engage your side abs as you bring your knees and torso closer together on each side separately for 45 seconds. |
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5. Leg Tucks on Both Sides
Alternate on both sides. First extend your legs in front and then switch on the other side. Focus on using your side abs with each leg tuck. Repeat for 1 minute. |
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6. Side & Front Leg Tucks Combination
This combination will work your side, upper and lower abs. Exhale and squeeze your abs with each tuck. Switch sides smoothly and rapidly. Repeat for 1 minute. |
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7. Combine All the Above
Leg raises, front and side tuck, all combined in a single set to boost your upper, lower and side abs. Repeat for 2 minutes. |
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Cool Down
Move back to the shallow-end, hold the noodle in front of your body, and cool down by doing high knees walking in a circle a for 1 minute.
Stretching
End with stretching each of the above muscles for 30 seconds.
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