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Water workouts are known to be great for cardiovascular endurance. But did you know that water workouts are also terrific for muscle tone, particularly around your abs?
Water workouts are great multipliers of the benefits you already get from your regular abdominal routine. On the other hand, if you have not established a regular abs workout, you can jumpstart your spot training with the following water workouts.
You will need a buoyancy belt or a pair of aquatic dumbbells. With a buoyancy or water exercise belt, you will be able to maintain a vertical position without putting any stress on your back throughout these water workouts.
On the other hand, aquatic dumbbells can perform the same function while being more versatile because they allow a greater variety of positions for your water workouts. Their only disadvantage is that your hands are not free.
The Jack Knife
* Recline in the water, hips submerged, lower part of legs on surface.
* Concentrating all effort on your abs, curl forward, lifting chest to knees.
* As your abdominal muscles gain strength, try to keep your legs straight, not changing lower leg position.
* Try to repeat 6 times, or until you feel a burn in your abs.
Double-knee Crunch
* Recline in the water, hips submerged, knees bent, lower part of legs on surface.
* Concentrating all effort on your abs, curl forward, chest and knees meeting in a crunch.
* Extend, repeat 6 times.
Double-knee Tuck
* Perform the double-knee crunch, but this time lie in the water face down.
* With dumbbells at your sides, pull bent knees up towards chest, tensing your abs.
* Extend legs, tensing buttocks.
* Repeat 6 times.
Crossover Crunch
* Lie on your side, knees bent towards chest.
* Pulling your upper and lower body to your waist, crunch your side.
* Alternate sides.
Obliques
* Recline in the water, legs together, knees bent.
* Keeping legs together, twist knees to your side.
* Twist to the other side, alternating.
Diamonds
* Assume a vertical position.
* Press the bottoms of your feet together, knees turned out from hips.
* Lift heel then lower, tensing buttocks on lowering motion.
As you build strength, and increase the frequency and intensity of your water workouts, you will notice a flattering and improving tone in your abdominal muscles!
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