The effectiveness of aqua aerobic exercises often surprises people. Since water's buoyancy counteracts the pull of gravity, "the primary force acting on the body, in chest-deep water, is the water's horizontal resistance," according to ShapeFit.com. "During aqua aerobics, the horizontal resistance does two things: it decreases the stress on your joints and increases the workload on your muscles." Learn aqua aerobic exercises for beginners to reap the benefits of underwater training.
Jumping Jacks
Use underwater jumping jacks to improve your coordination and lateral strength. Start by standing with good posture. Pull your shoulders back and hold your stomach muscles tight. Stand with your feet about hip-width apart while holding your arms down at your sides. Jump up while moving your feet wider apart than your shoulders. At the same time, raise your arms to just beneath the surface of the water. Keep your knees bent when you jump back to your starting position. Repeat the jumping jacks while moving sideways down the length of the pool. If you only have use of a small section of the pool, stand in place for 2 to 5 minutes while performing this exercise.
Heel Kicks
Underwater heel kicks work your hamstring muscles and help strengthen the back of your knees. You should feel this exercise in the back of your thighs. Stand with good posture. Bend your left knee, bringing your heel up toward your buttocks. At the same time, curl your arms up with your elbows held at your sides. Lower your leg and arms, and repeat with your other leg. Repeat heel kicks down the length of the pool, or perform them in place for 2 to 5 minutes.
High Knees
This aqua aerobic exercise will help strengthen your hip flexors and raise your heart rate. This exercise also works your thighs, hips and butt. Stand with good posture. Hold your arms bent at your sides. Begin an exaggerated running motion as you alternate lifting your knees to a 90-degree angle while swinging your arms back and forth. Use the length of the pool to perform this exercise, or exercise in place for 2 to 5 minutes.
Forward Kicks
Underwater forward kicks work your quadriceps and help strengthen your knees. You should feel this exercise in the front of your thighs. Stand with good posture. Balance on your right foot. Pull your left knee up and extend your foot forward so your knee is straight. Bend your knee back down, and switch sides. Travel the length of the pool during this exercise, or perform your forward kicks in place for 2 to 5 minutes.
Member Comments