The K-Tread provides a good water workout because it targets areas throughout the entire body: the arms, back, chest, abs, butt and hamstrings. In the deep end of a pool, tread water by making small circles with cupped hands. Lift your right leg straight in front of you, squeezing your glutes and quads to keep your leg straight, at hip level, while reaching the toes of your left leg toward the bottom of the pool. Hold this position for 5 seconds. Then, switch legs quickly: Bring your right leg down as you raise left leg, and hold for 5 seconds. Do this exercise for 30 seconds, alternating sides. Rest and repeat. This exercise should be done on nonconsecutive days.
The Wave-maker is a workout designed to target the back, ab, butt and legs. Stand in a pool, facing the pool wall in chest-deep water. Hold on to the edge of pool deck with your left hand and place your right palm, fingers pointing down, against the wall just below the water line to stable your body. Extend your legs behind you at water level, with both feet and knees together. Kick your legs, initiating the movement in your abs and hips and then transferring the motion through your thighs, to your knees and finally to your feet. Kick as hard and as quickly as you can for 30 seconds, trying to make the biggest waves possible. Rest and repeat. Perform this workout on nonconsecutive days.
Begin by standing in shoulder-deep water. Hold onto the edge of the pool for balance. Extend your right leg straight out to the side as far upward as you can, keeping your toes pointed towards the pool wall without letting your ankle turn and keeping your hips straight toward the wall. Complete this workout 8 to 10 times. Repeat on left leg.
Swim/Walk Interval laps
Complete this water workout by swimming 1 to 2 laps, using any swim form you like (breaststroke, backstroke, etc.), and then walking 1 to 2 laps in the pool. Repeat 4 to 6 times.
The water provides extra resistance and consequently makes the squat a more challenging workout. Start a water squat by standing in the water with feet about hip-width apart. Bend your knees slightly as you push your hips back and downward, as if you're sitting on a chair. Keep your knees behind your toes and your feet planted firmly on the floor of the pool as you push your hips. Now, rise up to starting position, squeezing your glutes as you rise. Return to start position and repeat.