Swimming exercises to lose weight
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Transcript of Swimming exercises to lose weight
![Page 1: Swimming exercises to lose weight](https://reader035.fdocuments.us/reader035/viewer/2022081507/588162fb1a28ab80508b6283/html5/thumbnails/1.jpg)
Swimming Exercises to Lose weight
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Can swimming help you lose weight and just how many calories will a good swim
burn? We take a look at how swimming can help you
achieve your weight loss goals.
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Targets shoulders, arms, abs, and hips.
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Standing in shallow end, simultaneously sit back into
water, treading with hands out to sides, and lift both legs together so that you fold at hips to create a wide V shape, with head and
toes just above surface.
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Quickly bring knees to chest — or bring legs as straight as
you can toward chest to make V less wide — then extend legs to return to V
position.
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Do 15 to 20 reps.
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Continue treading with hands for 1 minute.
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MAKE IT EASIER: Skip knee tuck and simply hold V position for 1 minute.
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Targets abs, obliques, hips, and legs.
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Stand with feet hip-width apart, holding a dumbbell in
each hand.
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In deep end, hold on to edge of pool with right hand so that body is perpendicular to edge; tuck knees into chest to place both feet flat (right stacked
above left) against side wall of pool as high as possible.
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Maintaining hand grip throughout, jump feet off wall and extend legs as you engage abs to bring body as parallel to surface as possible in a side-plank position (left hip now
stacked above right). Return to tuck and continue for 1 minute.
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Switch sides and repeat for 1 minute.
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Targets back, shoulders, arms, chest, and abs.
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Sit on kickboard with knees together, legs dangling or skimming bottom of pool.
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Extend arms in front of you, palms facing away from each other, then sweep arms out
to sides (as if doing a breaststroke).
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Continue stroking across pool for 30 seconds, then switch stroke
to go in opposite direction: Bring arms out to sides with palms
facing forward, elbows slightly bent, then sweep arms together
in front of you.
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Continue for 30 seconds, squeezing shoulder blades as you push forward and back.
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Targets back, arms, abs, butt, and legs.
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With your back to edge of pool, hold kickboard with
both hands so that it's vertical (rounded edge up)
and half of it is below surface of water.
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Push off wall with feet, holding kickboard in
tombstone position, and kick as hard as you can toward
opposite side of pool.
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Continue for 1 minute.
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MAKE IT HARDER: Hold kickboard horizontally and
completely submerged.
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Targets abs and legs.
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Tread water in deep end of pool, arms out to sides and legs extended beneath you.
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Engaging abs, squeeze legs together and sweep them backward, bending knees
slightly, then quickly extend them forward (like a dolphin's
tail); counterbalance motion by sweeping arms through water in
opposite direction of legs.
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Continue for 1 minute.
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TRAINER TIP: Your whole body should crack like a
whip; initiate the movement from your core, not your legs.
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Targets back, shoulders, arms, and abs.
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In rib-deep or waist-deep water, stand with feet wide, grasping
each end of kickboard with thumbs on top; hinge forward
from hips 45 degrees with back flat and elbows bent by sides so that board is in front of chest.
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Push kickboard diagonally down under water, extending
arms and squeezing abs, then bend elbows to scoop
board back up to chest like a biceps curl.
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Continue for 1 minute.
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TRAINER TIP: Splash as little as possible to ensure you're focusing on your core and
arms.
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Vertical Breaststroke.
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Targets abs, butt, hips, and inner thighs.
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Treading water in deep end, grasp each end of kickboard and hold it above your head.
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Extend legs below you.
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Flexing feet, bend knees to bring heels toward butt and quickly press legs down and diagonally outward to thrust body out of water a bit, toes
pointed.
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Extend legs below you; repeat for 1 minute.
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MAKE IT EASIER: If holding kickboard overhead is too difficult, just raise hands
above head or let them float by sides.
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Targets triceps, abs, and obliques.
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Begin with your back facing side wall of pool and place palms on
edge behind you, fingertips facing forward; bend left knee to place left foot flat against
wall and raise straight right leg to hip height in front of you.
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Straighten arms to lift out of water; lower to start.
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Do 10 reps; switch legs and repeat.
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MAKE IT EASIER: Keep both knees bent and both feet flat on wall. (If booty scrapes the edge, you can also do this in
corner of pool.)