workout moves to do in the pool

Working out in water is 4 ½ times the resistant of air, meaning it's that much harder, says fitness expert Andrea Orbeck. It's equal to the resilience of running in the wind!

But unlike the treadmill, water, because of the buoyancy, reduces the dress on knees, ankles and hips, making it a great choice for those with injuries or sore joints.

For exercising in water, Andrea recommends a buoyancy belt-a pool accessory that looks like a huge corset that you can strap around your waist. A buoyancy belt keeps you afloat (meaning you can float in deep water and you'll be submerged up to your shoulders) while allowing you the freedom of moving your body around.

Here's four toning moves to try in the pool:

Sprints in the Water
This move incorporates running as fast as you can in water for 30-second intervals. You can use the buoyancy belt and do this move in deep water, or run on the shallow end (stick to water depth up to your shoulders) to do the move without the belt. It'll get your heart rate super high. To try, run as fast as you can in place for 30 seconds, then recover by "jogging" at a slower pace for 30 seconds. Repeat 10 times for a total of 10 minutes.

Thigh-Tightening Leg Lifts
Stand next to the edge of the pool, with the right side of your body facing the ledge. Raise your left leg to the front of your body, then swing it like a pendulum back and forth to work your thighs and glutes. The faster you swing your leg, the harder the move becomes. Repeat 30 times, then switch legs.

Underwater Bicep Curls & Arm Circles
Stand in the water, making sure the height of the water reaches to your shoulders (or use a buoyancy belt in deep water). Extend arms straight out to the side of you and pump them back and forth quickly, flipping the wrists back and forth as you pumps the arms.

Then, mimic bicep curls (no weights needed!) by doing the same curling motion in the water (arms extended in front of you, palms facing up). The resistance of the water will act as the weight. Repeat each move 50 times.

Ab Cruncher
Using a buoyancy belt, submerge yourself in deep water and position yourself like you are sitting in a chair. Lean back slightly and use your abs to pull the knees into the chest. Repeat 50 times. You'll be shocked at how hard it is!