Best exercises to lose weight: Try these 8 water exercises that help you burn fat faster

Benefits of water exercises: Try these 8 exercises to burn fat and lose weight (Image: Canva)

Water or aqua exercises offer a refreshing and effective way to burn fat while being gentle on the body. The resistance of water adds an extra challenge to your routine, helping you build strength, endurance, and torch calories through these low-impact workouts. Integrating these exercises into your water routine adds variety and targets different muscle groups, aiding in fat burning and overall fitness improvement.

Tips for an effective water workout session

Ensure proper hydration before and after your water exercises. Use proper swimwear and consider aqua shoes for better grip and support. Warm up before starting any workout routine and cool down afterward. Maintain proper form and technique to avoid strain or injury. Gradually increase the intensity and duration of your workouts for progression.

8 water or aqua exercises to burn fat

Here are eight of the best water exercises that effectively target fat burning while being gentle on your joints.

1. Water Jogging:

Emulate the movement of jogging or running on land by doing so in water. In waist-high water, begin by jogging on the spot, lifting your knees and pumping your arms. The water's resistance intensifies the workout, engaging your core, legs, and arms. Gradually increase your pace for higher intensity. To enhance the challenge, consider wearing a buoyancy belt or using ankle weights.

2. Aquatic Cycling:

Utilise the benefits of cycling in the water. In a pool with water at chest level, sit on a water-friendly stationary bike or use a regular bike adapted for underwater use. Pedal at a moderate to high intensity, engaging your leg muscles. The water's resistance adds resistance, resulting in a comprehensive lower body workout that helps burn fat and tones muscles.

3. Flutter Kicks:

Targeting the core muscles, flutter kicks are performed while floating on your back. Keep your body in a streamlined position and kick your legs in an up-and-down motion. The resistance of the water challenges your abdominal muscles, helping to burn belly fat and strengthen your core. Maintain a steady rhythm for optimal results.

4. The Dolphin:

Begin by holding onto the pool's edge with your arms extended. Simulate a dolphin's movement by kicking your legs together, keeping them straight. As your legs kick, allow your body to move up and down, creating a wave-like motion. This exercise primarily targets the core muscles, especially the abdominals, and aids in burning belly fat.

5. Water Ball:

This exercise involves using a buoyant ball, holding it between your legs while floating on your back. Squeeze the ball using your thighs and calves to keep it in place while performing flutter kicks or scissor kicks. This engages your lower body muscles intensely, contributing to fat burning and toning.

6. Treading Water:

Treading water is an excellent full-body workout that targets multiple muscle groups. Simply keep yourself afloat by moving your arms and legs in a controlled manner. This exercise enhances endurance, burns calories, and strengthens both upper and lower body muscles. Vary the intensity by alternating between fast and slow movements.

7. Pool Tuck Jump:

In chest-deep water, perform tuck jumps by jumping as high as possible while bringing your knees towards your chest. As you jump, extend your arms outwards for balance. The water's resistance challenges your leg muscles, providing an effective lower body workout that burns calories and improves overall strength.

8. Water Sprint:

Mimic sprinting movements in the water. Stand in shoulder-depth water and sprint for short bursts, driving your legs against the resistance of the water. Pump your arms vigorously to intensify the workout. Alternate between short sprints and brief rests to elevate your heart rate and boost fat burning.