Pool Exercises For Abs: 8 Ways to Build a Killer Core in the Water

Muscles worked: Rectus abdominis, obliques, transverse abdominis, quadriceps, glutes, hamstrings, hip flexors, deltoids, latissimus dorsi, trapezius, triceps

Benefits: Treading water is truly a full-body exercise that tests your cardiovascular and muscular endurance, core strength, and coordination. You engage your abdominal muscles to stabilize your body in the water and you continuously move your upper body and lower body to stay afloat.

How to do it: 

1. Stand in the deep end of the pool (or as deep as you can comfortably go) with your feet shoulder-width apart. 
2. Extend your arms out to your sides and begin making small, circular motions. 
3. Engage your core muscles and begin kicking so your feet aren’t touching the bottom of the pool.
4. Continue treading water for the desired amount of time, making sure to maintain a consistent rhythm and breathing pattern.

Muscles worked: Rectus abdominis, obliques, transverse abdominis, erector spinae quadriceps, glutes, hamstrings, hip flexors

Benefits: A classic ab exercise that targets your lower abs, hip flexors, glutes, and quads, flutter kicks help build stability and strength in your midsection. The continuous kicking motion enhances your swimming technique while testing your cardiovascular fitness. 

How to do it: 

1. Hold onto a kickboard or the edge of the pool with your arms fully extended.
2. Extend your legs behind you, keeping them straight and close together.
3. Begin kicking your legs up and down rapidly in a controlled motion. 
4. Continue for the desired length of time, focusing on keeping a neutral spine and engaging your core.

Muscles worked: Rectus abdominis, transverse abdominis, hip flexors

Benefits: A beginner-friendly exercise that directly targets your abs, the water-based version uses a poodle noodle to prevent you from sinking. Emphasizing both the concentric and eccentric portions will allow you to maintain maximum time under tension.

How to do it: 

1. Place a pool noodle vertically underneath your back for support.
2. Keep your arms by your sides and engage your core.
3. Start with your legs fully extended and feet together, bringing your knees toward your chest. 
4. Squeeze your abs at the top of the movement, then extend your legs back to the starting position. 
5. Repeat for the desired amount of repetitions or time.

Muscles worked: Obliques, rectus abdominis, erector spinae 

Benefits: This straightforward exercise effectively engages your obliques, which can help you achieve a slimmer-looking waistline and stronger lower back. 

How to do it: 

1. Stand in chest-height water with your feet shoulder-width apart, holding a water weight in each hand. 
2. Engage your core, then slowly twist your torso to the right. 
3. Squeeze your abdominal muscles, then turn to the left and repeat. 
4. Perform this continuous side-to-side movement for the desired amount of time or repetitions.

Muscles worked: Rectus abdominis, transverse abdominis, hip flexors, deltoids

Benefits: Target your lower abs with an exercise that improves your overall core strength and stability. The buoyancy of the water may make it easier to lift your legs, but the resistance from the water still makes this movement challenging for your lower body and core. 

How to do it: 

1. Float on your back with your arms extended out to your sides. 
2. Engage your core and lift both legs together toward the water’s surface to create a 90-degree angle. 
3. Hold the position for 1-2 seconds, then slowly lower your legs back down. 
4. Repeat for the desired amount of time or repetitions. 

Muscles worked: Erector spinae, rectus abdominis, obliques, transverse abdominis, glutes, hamstrings, quads, deltoids, rhomboids, trapezius

Benefits: This pool exercise for abs mimics a dolphin’s swimming motion, improving your flexibility and coordination while targeting your core, glutes, and lower-back muscles.

How to do it: 

1. Start in the shallow end of the pool, holding onto a kickboard with your arms fully extended and your face down toward the water.
2. Keep your legs together and kick them up and down in a wave-like motion. 
3. Swim to the other side of the pool, then turn around and kick your way back to the shallow end. 
4. Repeat for the desired amount of time or repetitions.

Muscles worked: Rectus abdominis, obliques, transverse abdominis, erector spinae, hip flexors, quadriceps, glutes, hamstrings, calves, deltoids

Benefits: As much a cardio workout as an ab workout, this straightforward exercise will ramp up your heart rate and fire up your core muscles. Driving your knees as high as possible in deep water will quickly make you realize how much you miss running on land.

How to do it: 

1. Stand in the pool with your feet hip-width apart and the water at chest level. 
2. Quickly lift your right knee toward your chest as high as possible while keeping your left foot planted on the pool floor. 
3. Lower your right knee, then immediately lift your left knee toward your chest. 
4. Continue alternating sides, pumping your arms in sync with your legs to increase the intensity. 
5. Perform the exercise for the desired amount of time, aiming to maintain a consistent pace from start to finish.

RELATED: Jogging Vs Running

Muscles worked: Rectus abdominis, obliques, transverse abdominis, erector spinae, deltoids, rhomboids, trapezius, glutes

Benefits: With the help of a pool noodle, this modified plank utilizes the water’s buoyancy and resistance to target your core muscles. Although it isn’t as tough as the standard version on land, it still effectively engages your abdominal and lower-back muscles.

How to do it: 

1. Stand in the pool where the water is at chest level. 
2. Hold onto a pool noodle placed horizontally in front of you. 
3. Extend your legs behind you so that your body forms a straight line from head to toe. 
4. Tighten your abdominal muscles and maintain a neutral spine, holding the plank position for the desired amount of time. 

RELATED: Plank Exercises