Swimming pools, lakes and the sea are perfect environments for an effective workout.

Training in water is fun and challenging. You can effectively work on strength, endurance and fitness. Discover the benefits of aqua fitness and try out the five favourite exercises from the Aspria experts.

The benefits of aqua fitness

Water offers optimal conditions for training. First of all, it is almost impossible to injure yourself. In addition, our bodies are three times lighter in water than on land, which means that our movements are less tiring. In addition, the greater density of water compared to air is a huge advantage for the joints.

But it is also possible to train intensively. Water offers greater resistance than air, which means that each aquatic exercise requires more effort, both for the muscles and the cardiovascular system. Training in water activates the musculoskeletal and cardiovascular system, improves circulation and general mobility, and is an excellent muscle workout.

The intensity of the exercises can be varied and the result is motivating: the muscles are firmer and better defined. It is a perfect workout for anyone who wants to lose weight and, if done regularly, it can also visibly reduce cellulite.

And last but not least, training in the water is perfect for holidays!

So here are our experts' five favourite exercises. Do each exercise for 30 seconds. Then take a 10-15 second break and repeat the process. Ideally, you should do five sets of each exercise before moving on to the next exercise on the list.

- Get into the water with your feet on the ground

- Push your hands down, then alternately raise your knees to your chest

- Get into the water with your feet on the ground

- Bend your right leg and push it vigorously to your right side

- Alternate between the right and left sides, so that all the oblique abdominals are involved

- Stand in the water with your feet on the ground

- Contract your abdominal muscles to stabilise yourself

- Extend your arms out in front of you, making sure they are just below the surface of the water

- Close your fists, then lower your arms, keeping them straight until they reach your sides

- Stand in the water with your feet on the ground and your shoulders underwater

- Underwater, keep your arms straight out to the left and right of you, then bring them straight forward against the resistance of the water to work your chest

- Do the exercise in reverse to work the back muscles: join your hands in front of you, stretch your arms straight out, then push them vigorously backwards against the resistance of the water.

Stand on one leg in the water and lift the other leg at a right angle in front of you, then bring the heel against the buttocks

-  Push the foot forward to stretch the leg in front of you, then bring it back towards the buttocks

-  Alternate movements for both legs

We hope you enjoy this refreshing full-body workout!

Do you prefer group classes? Discover the variety of pool-based group classes here.