Time off from work needn't be time off from exercise as sunny poolsides are the perfect place to work out, writes Patricia Weston
Taking a holiday needn't mean neglecting your workout.
Keep your body toned, svelte and flexible as you bask in the sunshine with this simple and relaxing poolside workout.
Plunge into the shallowest part of the pool to perform these all-over body toners. Water provides up to 12 times the resistance of air so you're guaranteed to get a better workout in the water rather than on land.
Working out in water also decreases your chances of injury because there's less pressure on the joints. It's also a more pleasurable and sensory experience as you feel your muscles strengthen as they move through the water.
Climb out of the pool for the second part of this workout to do some land-based abdominal toning. Place your towel on a dry spot beside the pool and let the sun beam down on your body as you slowly and gently perform these exercises.
Execute each exercise in a slow and controlled manner for maximum results and drink plenty of water to stay hydrated.
Warm up in the pool before you begin by swimming lengths for up to 10 minutes.
Part 1
Stand in the shallowest part of the pool facing the side, holding onto the rail with your arms outstretched. Keep your feet hip distance apart. Bend your knees as if you are going to sit down then straighten up slowly. Repeat for eight counts three times and hold in your abs and keep your back straight. This is great for toning all over for legs and bum.
In the same position, tone up your shoulders by placing both hands on the side of the pool as if you are going to climb out.
Raise up on your arms by lifting your body slightly out of the water and then return to the starting position. Repeat for three sets of eight repetitions, resting between sets.
Again standing straight facing the poolside, place your outstretched arms on the pool rail and keep your knees slightly bent and your abs tight. Bend your elbows and press your upper body forward towards the rail to tone your chest and biceps. Repeat 10 times for three sets.
Turn your back to the poolside and hold onto the side with your arms outstretched behind you. Bend your elbows as your ease your back towards the side to tone up the triceps muscles at the backs of the arms. Repeat six times for three sets.
Part 2
For a sleek and sexy six-pack try this three-part stomach flattener.
Lie on your towel on your back with your knees bent and your feet hip distance apart. Gently press your lower back into the floor and raise both legs up keeping your knees bent. Hold this position for 10-20 seconds and repeat three times.
In the same position, lift your legs up and bend your knees towards your chest and then straighten them and slowly lower towards the ground. Repeat eight times for three sets.
This time lift your head and shoulders off the ground holding your head in your hands; be careful not to pull your neck forward. Again raise your legs, bend towards your chest, straighten and lower. Repeat 10 times for three sets.
Finally stretch out your muscles by lying flat on your back, bend your right leg and twist your body to the left crossing your leg over the opposite straight leg. Keep your shoulders and upper body straight and extend your right arm out to the side. Hold for 20-30 seconds breathing deeply and repeat on the opposite side.
Patricia Weston is an NCEHS fitness instructor, personal trainer and Pilates teacher.