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Saturday Swim Exercise: Arms

July 04, 2015 0 Comments

Swimming is an awesome way to lose weight and increase muscle. Swimming laps by using the freestyle, breaststroke, backstroke, or butterfly stroke all help to strengthen the arms and shoulders.
Here are some other ways to get rid of those unwanted flabby underarms and achieve the tight, toned arms you’ve always wanted.

Try Using Equipment

girl swimming foam board

Photo by Tommy Wong

Weighted swim gloves add resistance in the water, helping to build muscle easier. Wear the gloves while you swim laps from one end of the pool to the other for several repetitions.
Use foam water weights to do bicep curls in the water. The water resistance adds weight to the foam, creating a workout. You can also extend your arms in front of you, then pull the weights down to your thighs. Do at least three sets of 10 reps each. The more sets you can do, the better.
You can also use a kick-board to tone arms. Lie on the kick-board so your upper body is hanging off. Pretend like your legs are dead and use just your arms to swim across the pool, pulling your body and the kick-board across the water. This will really give your arms a workout.
Grab an inflatable raft and lie on your back. Do the back stroke and propel yourself through the water, using just your arms.

Classic Arm Workouts

Good old fashioned pool workouts with no equipment is a great way to get the arms you’ve always wanted.
Simply swim from one end of the pool to the other, using just your arms. Give your legs a rest and really focus on using your arms to pull your body through the water. Over time, your arms will be tighter and fitter.
Another trick is going to the deep end and hanging onto the edge of the pool. Extend your body, and use your fingers while kicking to move your body parallel to the side of the pool. Hold each pose for 30 seconds, feeling the muscles in your arms contract.

Check Out A Class

group class
Many gyms and public pools offer classes such as water aerobics or water yoga. These classes incorporate foam water weights, pool noodles, and other types of equipment to strengthen and tone the muscles.
A class is also a good idea if you have a hard time getting motivated to workout alone or need the extra discipline to stick to a routine.
Water workouts incorporate other fitness elements such as a warm-up and cool-down. This is a great habit to develop, even in the pool. Many water classes use variations of kickboxing which is a great arm workout. Stand in a semi-squatted position. Use your arms to punch and jab through the water. Jab with the right arm for one minute, then follow with the left arm for one minute.
You can switch it up by crossing the jab over your body or jabbing to the side. You can also do uppercuts and hooks that stop at water level.

What Have You Tried?

What arm exercises have you found effective in the pool?
Share in the comments below!

Heidi Kulicke
Heidi Kulicke

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