Water Aerobics

Water / Aqua Aerobics, exercising in water, provides a good workout. Its low-impact, complete body (core, arms, legs, glutes and back) workout strengthens muscles. It helps reduce blood pressure and improves cardiovascular health by increasing heart rate and endurance. Furthermore, due to the buoyancy of water, there is no high impact strain on bones joints and muscles, facilitating movement and improving flexibility.

The resistance provided by water creates an environment that causes the body to work harder to move around.  Water exercises will burn more calories than land exercises of the same type. Folks of all ages and fitness levels can benefit from exercising in this safe and effective manner. Overall enjoyment and energy are increased through practicing water aerobics. These exercises are quite beneficial for injury recovery, too. Water aerobics routines provide an excellent workout.

Try this water workout in the water:

1. Keep upper body straight, do not lean forward too much
2. Use good arm action and a higher knee lift, if possible
3. Run for 60 seconds in one direction,
4. Switch directions, then repeat in the other direction.

1. Stand upright, feet shoulder width apart.
2. Extend arms out to the sides at shoulder height. Keep elbows slightly bent, shoulders relaxed..
3. Rotate arms in small, controlled circles in one direction, gradually increase the size of the circle
4. After 20 – 30 seconds, reverse the direction. Repeat.

1. Stand, feet shoulder width apart, place hands together, keep knees slightly bent.
2. Rotate shoulders and upper trunk to one side, keeping pelvis neutral & facing forward.
3. Return to center and repeat on other side.
4. Continue for 60 seconds.

1. Stand with your right side to the side of the pool. Hold onto pool deck, if needed.
2. Lift left leg to a comfortable height, then press it backwards.
3. Complete 10 to 12 reps.
4. Turn to place left side to the side of pool and repeat with the right leg.

1. With arms extended out to your sides, hold foam dumbbells below the surface of the water.
2. Sweep arms forward, then back pull them back.
3. Continue for 60 seconds.

1. Extend right leg (keep knee straight) move right forward & up.
2. Reach with opposite arm toward toes, bring other arm out behind for balance.
3. Complete 10 to 12 reps per set.
4. Repeat 10 to 12 reps on other side.

1. Stand with back against pool wall.
2. Contract Abs & flatten low back.
3. Bend upper body, contracting the Abs more.
4. Return to start position.
5. Complete 15 to 20 reps.

1. Stand with feet shoulder width apart, arms at sides.
2. Bend to one side, reaching down toward knee with hand,
3. Return to standing.
4. Repeat on other side,
5. Compete 10 to 12 reps on each side.

1. Stand with feet shoulder width apart, keep knees relaxed.
2. Proceed to move hips in a wide circle in one direction.
3. Maintain stable position with feet and shoulders.
4. Complete 15 circles.
5. Repeat in other direction.

Always consult with a healthcare professional before starting any new exercise regimen.