As the summer season approaches, many people strive to achieve a beach-ready body. While traditional exercises like running and weightlifting can be effective, aquatic exercises offer a refreshing and highly effective alternative.

Working out in water provides numerous benefits, including increased resistance, reduced impact on joints, and improved cardiovascular fitness. Whether you have access to a pool, lake, or the ocean, here are some aquatic exercises to help you get your summer body ready.

1. Water jogging

Water jogging is a low-impact exercise that helps burn calories and tone your muscles. To perform this exercise, stand in waist-deep water and jog in place, making sure to engage your core and maintain good posture.

Additionally, you can use aqua jogging belts to add buoyancy and enhance your workout intensity.

2. Aqua Zumba

Looking for a fun way to sculpt your body and improve your cardiovascular endurance? Aqua Zumba is an excellent choice. This high-energy water workout combines dance and aerobic movements to upbeat music.

Not only does it help you burn calories, but it also tones your muscles and enhances flexibility.

3. Water aerobics

Water aerobics is a popular choice among individuals of all fitness levels. This group exercise class typically includes a variety of cardio exercises, strength training moves, and flexibility exercises performed in chest-deep water.

The water provides resistance for each movement, making it an effective full-body workout.

4. Lap swimming

Lap swimming is a classic aquatic exercise that targets multiple muscle groups and improves cardiovascular endurance. By swimming laps, you can burn a significant amount of calories while toning your arms, legs, back, and core.

Start with a few laps and gradually increase the distance as your swimming abilities improve.

5. Treading water

Treading water is not only a vital safety skill but also a great exercise for building strength in your arms and legs. Stand in the deep end of the pool and move your arms and legs to stay afloat without touching the ground.

To make the exercise more challenging, try raising one leg at a time or using only your arms to tread water.

6. Water cycling

If you enjoy cycling but want to add some variety to your workout routine, try water cycling. This exercise involves using a stationary bike in the water.

The resistance provided by the water makes every pedal stroke more challenging, helping you burn more calories and strengthen your lower body.

7. Deepwater running

Similar to water jogging, deepwater running involves running in deep water while wearing a flotation belt or vest.

This exercise is particularly beneficial for those with joint issues, as it minimizes the impact on your joints while still providing an excellent cardiovascular workout. To intensify the exercise, try incorporating high knees or lateral movements.

8. Aqua yoga

Combine the benefits of yoga and water by practicing aqua yoga. This low-impact exercise helps improve flexibility, balance, and core strength. The water provides additional resistance, making each pose more challenging.

Participating in an aqua yoga class or following an online tutorial can help you learn proper techniques and maximize the benefits.

9. Stand-up paddleboarding

Stand-up paddleboarding (SUP) not only allows you to enjoy being on the water but also provides an excellent full-body workout. Balancing on the board engages your core muscles, while paddling provides an upper body workout.

Whether you choose to paddle in the ocean or on a lake, SUP is a fantastic way to build strength and improve balance.

10. Water polo

If you enjoy team sports and want a high-intensity workout, consider trying water polo. This sport requires endurance, agility, and strength.

By swimming, throwing the ball, and treading water, you can work multiple muscle groups and burn a significant number of calories. Joining a local water polo team or club can provide you with the necessary skills and competitive environment.