{"id":10081,"date":"2019-12-01T08:25:15","date_gmt":"2019-12-01T00:25:15","guid":{"rendered":"https:\/\/www.hometeamns.sg\/frontline-tmp\/?p=10081"},"modified":"2019-12-02T17:37:36","modified_gmt":"2019-12-02T09:37:36","slug":"shapeup-aquatic-exercises","status":"publish","type":"post","link":"https:\/\/corpstaging.hometeamns.sg\/frontline\/shapeup-aquatic-exercises\/","title":{"rendered":"Try these Aquatic Exercises to Stay Fit while Going Easy on your Joints"},"content":{"rendered":"

[vc_row][vc_column][vc_column_text]<\/p>\n

5 underwater exercises that help you stay in shape without excessive pressure on your joints!<\/em><\/strong><\/h4>\n

[\/vc_column_text][vc_column_text]TEXT: ALYWIN CHEW
\nILLUSTRATIONS: ERNEST NG<\/span>
\n[\/vc_column_text][vc_column_text]Recovering from an injury doesn\u2019t mean you have to completely stop exercising. While it might be prudent to stop those high-impact workouts you usually do at the gym, you can actually continue training, albeit in a different environment: the pool. After all, a host of research has shown that working out underwater significantly lessens the impact on your joints and can help improve core stability, joint mobility, as well as muscular strength and endurance. Here are five underwater exercises that you can do that are not aqua aerobics.[\/vc_column_text][vc_custom_heading text=”1. Dolphin Jacks” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][vc_row_inner][vc_column_inner width=”1\/2″][vc_single_image image=”10127″ img_size=”large”][\/vc_column_inner][vc_column_inner width=”1\/2″][vc_column_text]1. Submerge yourself in the middle of the pool while holding a dumbbell in each hand, your arms by the side.<\/p>\n

2. Lower yourself by bending your knees before launching yourself upwards to take a deep breath.<\/p>\n

3. Sink back to the pool floor and repeat this exercise 20 times.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_custom_heading text=”The Sea Horse ” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][vc_column_text]1. While standing in the pool with only your head above water, raise your legs in front of you so that you form a V with your body.<\/p>\n

2. Paddle forward with your arms using the breaststroke motion across the pool, contracting your core as you do so.<\/p>\n

3. To increase the intensity, squeeze a dumbbell between your thighs while you do this exercise.[\/vc_column_text][\/vc_column][vc_column width=”1\/2″][vc_single_image image=”10131″ img_size=”large”][\/vc_column][vc_column][vc_text_separator title=”Other Workout Tips:” color=”orange”][box_2 query_per_page=”1″ query_manual_ids=”9265″ meta_category=”” meta_date=”” meta_views=”” meta_author=”” meta_comment=”” load_more_btn=””][vc_separator color=”orange”][vc_custom_heading text=”Underwater Core Rotation” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][vc_single_image image=”10129″ img_size=”large”][\/vc_column][vc_column width=”1\/2″][vc_column_text]1. With your head above water, extend dumbbells in front of you.<\/p>\n

2. Stand feet shoulder-width apart with your knees slightly bent.<\/p>\n

3. Rotate your torso from side to side, ensuring your arms are parallel to the floor.<\/p>\n

4. For a more intense workout, use a push plate as it increases water resistance.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=”Ammo Carry” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][\/vc_column][vc_column width=”1\/2″][vc_column_text]1. While completely submerged, hold a dumbbell to your chest with your left hand.<\/p>\n

2. Using your free hand and legs, swim as far as one breath can take you, using the breaststroke motion.<\/p>\n

3. Repeat this exercise with the other hand. This is one set. Do five.[\/vc_column_text][\/vc_column][vc_column width=”1\/2″][vc_single_image image=”10130″ img_size=”large”][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=”Underwater Crawl” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/2″][vc_single_image image=”10132″ img_size=”large”][\/vc_column][vc_column width=”1\/2″][vc_column_text]1. While holding a pair of dumbbells, adopt a push-up position in the shallow end of the pool, ensuring your torso is completely submerged.<\/p>\n

2. Move the dumbbells forward one at a time till you run out of breath. Do three to five sets.<\/p>\n

3. It is advisable to use rubber dumbbells instead of metal ones because the latter would rust.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_separator][vc_custom_heading text=”Other posts you might like: ” font_container=”tag:h2|text_align:left|color:%23dd1111″ google_fonts=”font_family:Averia%20Sans%20Libre%3A300%2C300italic%2Cregular%2Citalic%2C700%2C700italic|font_style:400%20regular%3A400%3Anormal”][box_1 query_per_page=”2″ query_manual_ids=”8850,8686″ meta_category=”” meta_date=”” meta_views=”” meta_author=”” meta_comment=”” load_more_btn=””][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

[vc_row][vc_column][vc_column_text] 5 underwater exercises that help you stay in shape without excessive pressure on your joints!<\/p>\n","protected":false},"author":25,"featured_media":10280,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[19],"tags":[],"class_list":["post-10081","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shape-up"],"acf":[],"yoast_head":"\nTry these Aquatic Exercises to Stay Fit while Going Easy on your Joints - Frontline<\/title>\n<meta name=\"description\" content=\"Exercise underwater if you're recovering from joint pain or injuries. 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