water core exercises

3 water exercises to target your core

An exercise routine to strengthen your core and trim the belly is more than endless crunches and monthly plank challenges.

And if you are spending 15 minutes on a mat with your hands tucked behind your head, you are missing out on the benefits of exercising in the water.

A Michael Phelps Signature Swim Spa from Master Spas takes advantage of water’s natural properties to give people a safe, fun place to exercise. The buoyancy of water helps improve movement and reduce impact, while the resistance makes the simplest of movements more effective.

Did you know that water can have 12 times the resistance of air? And depending on the speed of movements, it can be greater.

In a swim spa, you can perform effective exercises that target belly fat and strengthen your core — without putting undue pressure on your neck or affecting your low spine. (Yep, a crunch can do that.)

Many traditional ab exercises can be modified for the water, such as flutter kicks, knee tucks and wood chops. But the swim spa environment also allows for more dynamic movements that benefit your core.

Michael Phelps Signature Swim Spa comes with a complete guide to exercising in the water. From walking to arm curls, the programs target the entire body — abs included. 

Dr. Rick McAvoy, physical therapist and aquatic fitness expert, shares dynamic exercises that target the entire trunk and help improve stability and balance. Perform them as part of a complete program or try them on their own. After a warm up, of course.

water core exercise
Core rotations help strengthen your midsection and are great exercise to include in your water aerobics routine.

Benefits of a strong core

Strong ab muscles aren’t just about having a six pack or looking good in a swim suit. Strengthening the muscles of the trunk can significantly improve your physical health.

According to Harvard Health

Weak or inflexible core muscles can impair how well your arms and legs function. And that saps power from many of the moves you make. Properly building up your core cranks up the power. A strong core also enhances balance and stability. Thus, it can help prevent falls and injuries during sports or other activities. In fact, a strong, flexible core underpins almost everything you do.

So when you do an aquatic ab workout in the swim spa, you aren’t working toward looking better. You are helping yourself live better.

Some of the benefits of a strong core: 

  • Prevent injuries
  • Ease back pain
  • Improve posture
  • Improve balance and stability
  • Breathe easier
water core exercise
The bell pass is one of the core exercises that you can incorporate into your water aerobics workout.

Water aerobics core exercises

Core rotations

Hold one X-Blade loose with both hands, keeping wrists straight. Stand with feet shoulder width apart and knees slightly bent. Keep head straight and arms extended in front at chest level. Rotate using hips, while keeping chin, chest and bell in line as you rotate slowly from side to side. Keep core engaged. Repeat.

Bell basses

Stand with feet shoulder width apart and knees slightly bent, holding one bell with arms

out at sides. Keep elbows straight while bringing bell in towards the chest, pass bell to other hand and return to start position. Repeat sequence. Keep core engaged and do not rock body.

Open arm core rotation

Stand with feet shoulder width apart, head straight and arms out from sides in line with ears. Hold bells loose, engage core and rotate body using hips from one side to the other. Repeat.

For more swim spa workout ideas, download a resource guide.

aquatic exercise benefits
You can use aquatic dumbbells to strengthen your core. Incorporate abdominal and balance exercises as part of your at-home water aerobics plan.

Core challenge

Are you ready to begin a water exercise plan without leaving home? Having a Michael Phelps Signature Swim Spa at home makes it convenient and fun to incorporate water exercise into daily routine. You can click here to find out more about the benefits of aquatic exercise and hydrotherapy. Or, contact your local Master Spas retailer to learn more about swim spa ownership. Wondering how much a Michael Phelps swim spa costs? You can request a quote here.