What really works to slim down the tummy and back fat

Last summer, let's face it, I gained weight...With a different routine, I wasn't working out like I normally do...Those of you who know me, KNOW I work out a lot!  Even with increasing the number and type of workouts each week, I just was not losing the tummy bulge and back fat (you  know, that pesky fat right above the hip bones that is empasized every time you wear a nice -fitting pair of jeans?).

So I had just about given up hope of ever returning to my old shape.  Until I stated teaching my deep water exercise classes this summer.  I suddenly noticed that the fat was evaporating!  Now, I do shallow water exercise year-round, but that wasn't doing the trick.  It is definitely deep water and specifically it is intervals training with deep water running and wall runs combined with wall crunches.  Five to six sets of intervals with fast runs from pool wall to pool wall with rebounding  runners lunges switching off quickly interspersed with intervals of kick-backs off the wall that burns the calories like nothing else.  Pool crunches work better than land crunches for this reason - you are resisting gravity while having your shins on the pool wall and your back in the water.  If your pool is flush wiht the wall, get a synchro nose clip and go under water to crunch. It tightens up the back muscles as well as tighentng the ab muschles.  And of course, don't forget to try to touch the navel to the spine while you do your crunches to keep that ab muscle flat while you strenghen it!

Try these two workouts and let me know what you think!  We suggest ditching the belts and vests and going to spats and gaitors to free up the mid-section for heavy breathing while you run and freedom for the core while you pump the ab crunches on the wall.  Plus the gaitors help you keep your legs on the side of the pool because they prevent leg slippage.

Let me know if these exercises work for you! Have a great summer!

Choosing Water Shoes

Okay, so you've experienced water exercise and you're ready to get more serious. One of the best ways to enhance your water workout is to invest in a great pair of water shoes. Not only do shoes give you a better grip on the pool bottom, they take you safely to and from the locker room and can even be worn in the shower to protect your feet from locker rooms.

There are four ways to go.  Stores such as Walmart have inexpensive slip-on water shoes. If you're water walking only, these are great!  If you want to start running in water or taking classes on a regular basis, try shoes with more support such as AVIA or RYKA. Speedo also offers water shoes, but their quality and design are sometimes lacking in comparison to previously mentioned companies. If you have a special problem where your feet won't fit into a water shoe or you have a large foot, try a TEVA sandal with toe coverage.  Although not ideal, this shoe will suffice in protecting the bottom of your foot and helping you grip the bottom of the pool.

On a special note, if you find a pair of shoes your really like, buy more than one pair.  Unfortunately, the trend for water fitness shoe companies is to change their stying every season.  You may not like a shoe for a year or two, so if you find a winner - invest in more than one pair. You'll be glad you did when they sell out!  Also, if you're in the water a lot, try buying more than one pair, the shoes have a chance to dry out which is an advantage because you don't have to put on wet water shoes!

Starting Water Exercise - Part Two

In continuation of the BEMA Schwimmflugel workout, which, by the way, are available in four progressive sizes at http://www.splashinternational.com/ for an amazing price of $19.95 per pair! (Look for BEMA flotation in our index). One thing I failed to mention is that leg exercises have the added benefit of toning your core abbdominal area as well as your gluteals.  So if you are sick of doing crunches to tone your abs, try the flugels to give you a creative alternative.

Put on some great music, from classical to rock (anything you like will work!) and exercise away! If you are unsure about the exercises you can do with flugels, we offer a laminated list of exercises to carry poolside.  If you want more information on the muscles you are engaging with each exercise, we offer an exercise manual with diagrammed exercises in layman's terms as well as exercise physiology descriptions.

So imagine being alone in the pool (or if you like to exercise in a group, some water enthusiast friends with similar goals), beautiful music playing while you become the premiere dancer (EVERYONE looks good doing these exercises!) in water...and yes, you guessed it, it's meditative too...calming to the nerves, soul and body - plus, when you're finished, you feel terrific, energized and ready to face the world!

Although I don't have scientific evidence to support thie following statement other than my own experience as well as my students - these flugel exercises create an extremely strong muscled hip joint because the exercises work all of the muscles that feed into the hip joint.  A preventative for falls, these exercises not only strengthen the hips, knees, ankles, and feet - all benefit from our exercises (for instance, there are eight different exercises specifically to build strength and flexibility in the feet!)

Getting Started in Water Exercise - Part One

I guess you could say it was a series of coincidences that made me fall for water exercise.  After the birth of my first baby, I participated in an experimental program to gauge post partum delivery recovery using water exercise as part of my recovery program (the other half was land exercise). Working with a physical therapist and learning water exercises that were from Allegra Kent's book called The Water Beauty Book, I was amazed by doing ballet type exercises in water using Bema Schwimmflugels on my feet, that I quickly recovered my prepregnancy strength and muscle tone.

How does it work?  Just the opposite of weights and gravity, flotation and resistance work the muscles exactly the opposite of land exercise. For example, lifting your leg up in a grande battement is easy, taking it back down to the pool bottom is the challenging part by engaging lower back muscles as well as the gluteal muscle group.  And that boils down to one tight tush, and a very strong and flexible back! I was forever hooked!