Water aerobics not only strengthen and tone your body, but the exercises also help to increase your body's flexibility. The density of water creates more resistance than air, enabling you to work different muscles during one exercise. Water also supports your body, which reduces the impact on your joints. According to NutriStrategy.com, you can burn up to 300 calories from 60 minutes of water exercise, depending on your body weight.
Arm Toning
Use a medium-sized ball for an arm-toning exercise. Stand in water shoulder-deep and hold the ball in front of you, fully extending your arms. Gently push the ball under the water and hold it. Move your arms so you are writing the number "eight" under the water. Repeat this movement eight to 12 times.
To work your triceps, Bodybuilding.com recommends a hands-free exercise. Stand in the pool with your palms down on top of the water. Keep your elbows by your sides and push your hands down until your hands touch your hips. Slowly bring your hands back to the surface of the water, keeping your elbows still.
Abdominal Exercise
The waist trimmer exercise works your legs and waist. To perform this exercise, extend both arms along the edge of the pool deck to support your body. Keep your back flat against the inside of the pool wall. With straight legs, raise your feet off the pool floor until your legs are parallel to the bottom of the pool. Slowly shift your legs from side to side, feeling the pull in your abdomen and obliques. Repeat eight to 12 times.
Leg Lifts
Strengthen your leg muscles by doing leg lifts. To work your quads, support yourself on the side of the pool by extending your arms out on either side of the pool deck, keeping your back flat against the side of the pool. Lift and lower your legs, one at a time, keeping each leg straight. After you have performed this set of leg lifts, turn around with your stomach facing the side of the pool. Work your hamstrings by holding onto the pool edge with your hands. Lift each foot off the pool floor, bringing your leg up as far as possible while maintaining good posture. Refrain from arching your back. Repeat 10 to 15 times.
Cardiovascular Exercises
You can get a cardiovascular workout without swimming laps during an aqua exercise. WomenFitness.com suggests water marching in the pool. Stand in chest-deep water and lift one leg up so your thigh is parallel to the pool bottom. Point your toe while you lift your leg. Alternate legs so you are marching in place. Be mindful of your form and try to be graceful while marching.
Running in the water is another way to increase your heart rate. To run in the water, take short steps and kick your heels up behind you. As you run, you will meet great resistance. Run for short distances, rest, and repeat.
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