Working out in the pool is probably the best method out there to effectively and safely lose belly fat and build six pack. But that doesn't mean its an easy walk. Still, working your core muscles in a safe buoyant environment with your body supported from all sides is far better than doing it on a dry land.
Don't expect fast results though. There is no magical formula here. The area around our belly is considered a major fat storage place, especially for men. This puts a lot of challenge on your task. In order to keep up with your body's continuous storing of fat you will have to exercise on a regular basis and cut down on fatty food.
The best way to lose fat is by doing aerobic exercises. The best way to lose belly fat is by working your belly muscles, aerobically. Which means working with moderate-intensity for extended period. For building up belly muscles on the other hand, you must go for high-intensity abs exercises. So the combination of low-intensity and high intensity workouts, in addition to going easy on fatty food, should be the basis of your program toward building strong abs.
As mentioned above, this type of exercises help get rid of the fat around the belly area. Aerobic exercises must be of moderate-intensity and lasting. Which means they should get you to breath harder and notably elevate your heart rate. Duration should be at least 10 minutes at a time. That of course doesn't mean to do the same exercise for 10 minutes, but rather the series of exercises should be performed continuously for that period of time. There are many examples of aerobic exercises targeting your core muscles. Of those, from our library, are: High Knees Reach, Swaying Flutter Kicks and Criss-Cross Reach. You can also check out some abs routines with continuous workouts like Body Swaying Routine & Side Abs Routine.
Moderate-intensity alone is not enough to build your six pack muscles. That is why you should include more challenging strength exercises to your program. These exercises should be shorter and more difficult to perform. Any exercise or workout that you can perform for a maximum 2 minutes, after which you will have to stop due to muscle fatigue, is anaerobic and contributes significantly to building your abdominal muscles. Allow short rests between those exercises (do not reach full recovery) then repeat (about 6 repetitions). The abs strength exercises, from our library, that I strongly recommend are the Leg Raises & the Leg Lifts. Perform the Leg Raises by pushing your feet out of water, in fast and small range of motion, to create more impact on your abdominal muscles.
Combining exercises that involve different muscle groups help burn more calories, as our body needs more energy to spend for using more muscle groups, than when using a single muscle group. When talking about abdominal muscles, the best combination would be to involve the upper, the lower and the side abdominal muscles in a single routine. Like in this example:
When you combine exercises for your abs, make sure all of them target your abs and make sure that shifting between moves is rapid and smooth, to allow continuous workout of all the muscles involved.
Swimming is another aquatic workout to include. Both flutter kicks in the backstroke and freestyle, as well as the dolphin kicks in the butterfly target your core muscles. By doing long laps, with the correct technique, your abdominal and lower back muscles benefit greatly. In swimming, unlike in stationary aquatic workouts, you will be using those muscles to move your body in the pool. That adds to the intensity and provides quality workout.
Unless you have a super fast metabolism, there is a price to pay if you want to keep your abs flat and strong. Reducing the intake of fatty foods can help speed up and keep your abs toned. Resisting your favourite food could be a hassle but it will surely be worth it.
Aqua Exercises Tips