Exercising in the water is easy on your back and joints and is an effective cardiovascular fat-burning workout. Water aerobic exercises tone the entire body by using your body's natural resistance against the water, which is 20 times more resistant than air, notes the American Council on Exercise. Water aerobics can burn up to 292 calories per hour for a 160-lb person, according to MayoClinic.com. There are many styles of water aerobics, and many land based moves, such as Pilates, ballet, tai-chi and step are effective water aerobic workouts.
Step 1
Side kick in the shallow end for leg toning. Side kicks raise your heart rate and are excellent for toning your lower-body. Begin a side kick standing in the shallow end of the pool, about waist to chest high, with your shoulders upright over your hips. Extend your right leg out to the right side as your punch your right arms to the right in the water, and your left arm to the left in the water. Bring your leg back to center as you bring your arms back to center. Repeat the movement kicking the left leg to the left and extending both arms to the sides. Do this sequence on the left and right for two to three minutes.
Step 2
Jog in the deep end of the pool. Aqua jogging or running in the deep end is an effective cardiovascular exercise, since your feet never touch the ground is completely non-impact. There are two different styles of jogging and running in the deep end of the pool and you can raise the intensity of either by wearing a weighted water vest. The first style is to run or jog in place with a short stride, using a treading-running motion. The second style is to try and move your body around the deep end of the pool by extending your stride long.
Step 3
Cross-country ski in the shallow end. Cross-country ski moves engage your lower-body, core and upper-body. This move is most effective in the shallow end of the pool. Begin at one side of the pool, standing tall with your elbows bent and arms next to your sides. Extend your right leg forward with a push, not a step and at the same time push your left arms forward and pull your right elbow back. Pull your right leg back and push your left leg forward, switching your arms to push your right arm forward and pull your left elbow back. The movement mimics cross-country skiing, and should glide. Continue the movement for two to four minutes, or one to two laps from one side of the pool to the other.
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