Maria Haymandou’s latest blog post is here!
Sometimes it’s easy to forget that New York has got some great public pools across the city and in every borough. If you’re tired with your regular in-gym workouts, then paying a visit to your local public pool could be a great way to diversify your workout. Pool workouts often let you work multiple muscles with minimal equipment, and you won’t even sweat! Since the water provides resistance, you can work your muscles while doing cardio, a win-win situation! Next time you go to the pool, here are some excellent exercises you can try that require no equipment apart from a swimsuit, based off an article I read online:
Water walking: Start by walking forward and then backward in chest- or waist-high water. To mix things up, increase and decrease your speed, or walk/jog in place.
Lunge: Standing near a pool wall for support if necessary, take a large lunge step in a forward direction, but don’t let the forward knee advance past your toes. Return to a starting position, and then repeat the movement with your other leg. For side lunges, take similar oversized steps side-to-side.
Sidestepping: Face the pool wall. Take 10-20 sideways steps in one direction, and then return to your previous place.
Hip kickers: Stand with the pool wall to one side of your body for support. Move one leg forward in a kicking motion with your knee straight, then return it to start. Move that same leg to the side, then return it to the start position. Then move that same leg behind you and return to start.
Arm raises: Hold your arms at your sides, then bend your elbows to 90 degrees. Raise and lower your elbows and arms toward the water surface, while your elbows remain bent to 90 degrees. Do three sets of 10.
Push-ups: While standing by the pool side, place your arms shoulder-width apart. Press weight through your hands, and raise your body up and halfway out of the water, keeping your elbows slightly bent. Hold this pose for 3 seconds, then slowly lower yourself back into the pool.
Standing knee lift: Stand against the pool wall with both feet on the floor. Lift one knee up like you’re marching in place, then straighten it. Continue to bend and straighten your knee a couple times, then repeat it on your other leg. Once you’ve mastered that, try it again, but don’t stand against the pool wall.
Maria Haymandou 