water exercise ball

Have a Ball with this Water Exercise Routine

Water exercise can be a great way for someone to lose weight, improve heart health, and reduce the symptoms of chronic conditions like arthritis. After all, the buoyancy of water reduces the pressure on the joints while supporting the body as you walk, swim, and stretch your way to better health. 

What you might not expect is that one of the benefits of a water exercise routine is improved strength.

But the water also offers natural resistance, making any exercise you do in a swim spa more impactful. How fast you move is important but just think: the resistance can be up to 42 times greater than air. It’s like a weight machine without the weights, and changing the difficulty is as easy as picking up the pace.

While you enjoy less pressure and stress on the joints, you can also enjoy improved results when you exercise in a swim spa by Master Spas.

Read more about the resistance of water.

You can take your water exercise (and strength) to the next level when you use accessories and equipment designed for water exercise.

The H2Xercise dumbbells, which are part of the kit that comes with every swim spa made by Master Spas, are a great way to build muscular strength and endurance. But something as simple as an inflated ball can add variety and change the stimulus of the workout session. 

“How?” you ask.

When you are exercising in a swim spa by Master Spas, you will have to work against the 3D resistance of the water. It will help you strengthen your joints and improve the stability of your joints. This type of training is important because we don’t just move forward and backward or side to side. Daily life requires us to move in a variety of directions. 

Using a ball during your water exercise routine will also encourage you to engage your core muscles (everything from your rib cage to your hips, as well as your back). Not only will your abs get a good workout but you will see improved posture, balance, and strength.

Picking a Ball

There are balls designed to use in the water (mostly for entertainment) but all you need is an inexpensive ball that you can find at most retail stores. The balls come in different sizes, and the diameter can change the intensity of your workout. 

When you are looking for a ball to incorporate into your water exercise routine, look for one that is comfortable to hold and that you can easily grip. A rough texture or one that slips from your hands can be distracting during a workout. 

Here are some exercises that you can incorporate when exercising in your swim spa using a playground ball.

5 Water Exercises for a Better Core 

Before you start any exercise session, be sure to begin with a warm-up. Walk in the water against a gentle current for five to 10 minutes. 

water exercise routine
A ball pass is an effective exercise that you can do in a swim spa.

Pass Ball Behind Back

Keep good posture and shoulders back and down as you pass the ball behind your back. Don’t round shoulders forward.

Perform in both directions

Perform 30-60 seconds

water exercise routine
Straight Arm Pull Down water exercise

Straight Arm Pull Down

Lean forward with back straight and knees bent.

Pull ball straight down towards spa bottom and slowly return to start position.

Keep core tight and spine straight.

Perform 30-45 seconds

water exercise routine
Bent Over Ball Push/Pull

Bent Over Ball Push/Pull

Lean forward with back straight and knees bent.

Push/Press ball down at angle towards spa bottom and slowly return to start position.

Keep core tight, shoulders back and down, and spine straight.

Perform 30-45 seconds

single arm fly with ball
Single Arm Fly with Ball

Single Arm Fly with Ball

Lean forward with back straight and knees bent in staggered stance position.

Pull ball down with elbow straight towards spa bottom and slowly return to start position.

Keep core tight, shoulders back and down and spine straight.

Perform 30-45 seconds each arm.

chop exercise
Chops with Ball

Chops with Ball

Keep good posture and shoulders back.

Perform chop motion with ball towards outside opposite knee. Return to start position.

Keep core tight/Don’t twist

Perform on both sides for 30-60 seconds