Pool Exercises: Supported Core Warmup - Balance Point

Apr 16, 2022
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Welcome to Cenla’s Elite Studio & Cheer Team, your go-to destination for Arts & Entertainment - Performing Arts. In this article, we will introduce you to the world of pool exercises and how they can assist you in achieving a supported core warmup. By engaging in these effective workouts, you'll be able to improve your strength, flexibility, and balance.

Dive into the Benefits of Pool Exercises

Pool exercises offer a unique and refreshing approach to working out, especially when it comes to targeting your core muscles. The buoyancy of water provides a low-impact environment that reduces stress on your joints while still providing resistance to enhance muscle engagement.

Here are some key benefits of incorporating pool exercises into your fitness routine:

  1. Low-Impact Workout: Pool exercises are gentle on your joints and bones, making them ideal for individuals with joint pain, arthritis, or those recovering from injuries.
  2. Increased Resistance: Water resistance creates a natural form of resistance that challenges your muscles, leading to improved strength and toning.
  3. Enhanced Flexibility: The water's resistance helps to stretch your muscles and improve flexibility, allowing for a greater range of motion in your movements.
  4. Improved Core Stability: Pool exercises engage your core muscles in unique ways, enhancing stability and balance.
  5. Cardiovascular Conditioning: Swimming or performing vigorous pool exercises can elevate your heart rate and provide an effective cardiovascular workout.

Effective Pool Exercises for Core Warmup

1. Aqua Jogging

Aqua jogging is a great way to engage your core muscles and get your heart rate up. Simply put on a buoyancy belt and jog in place in the pool. Maintain proper form, ensuring an upright posture and engaging your abdominal muscles. Alternate between slow and fast-paced jogging to challenge yourself.

2. Flutter Kick

Flutter kicks target your lower abs, hip flexors, and quadriceps. Hold onto the pool wall and float on your back. Kick your legs in a fluttering motion, keeping them straight and moving from your hips. For an added challenge, use a kickboard to increase resistance.

3. Leg Lifts

To work on your core stability and balance, stand in shoulder-deep water with your feet hip-width apart. Lift one leg straight out in front of you, holding for a few seconds, then switch to the other leg. Repeat this exercise, alternating legs, while engaging your core for stability.

4. Water Plank

The water plank is a great exercise for strengthening your entire core. Start by holding onto the pool's edge with your body parallel to the water's surface. Extend your legs out behind you, and engage your core and glutes to maintain a straight line. Hold this position for as long as you can while maintaining proper form.

5. Bicycle Crunches

In the pool, float on your back and position yourself in a slight reclined position. Bring your knees towards your chest and alternate extending each leg while performing a bicycle motion in the water. This exercise targets your entire core, including your abs and obliques.


By incorporating pool exercises into your regular fitness routine, you can optimize your workouts and achieve a supported core warmup. Explore the benefits of low-impact exercise, increased resistance, enhanced flexibility, improved core stability, and cardiovascular conditioning.

At Cenla’s Elite Studio & Cheer Team, we believe that pool exercises are a great way to make your fitness journey enjoyable and effective. Join us today and experience the power of supported core warmup through our pool workouts.