Water aerobics is a non-impact form of exercise that can work the whole body and strengthen the cardiovascular system. Although this type of exercise is often thought of with the elderly, anyone can do it. It has become quite a hit at health clubs and public facilities, but if you have your own pool, you can perform some exercises on your own.
Figure 8's
To do figure eights, you're going to need a beach ball. Stand in the water with your feet in a wide stance to maintain your stability. Hold the ball with both hands, extend your arms straight out and push it under water. Make 10 figure eights one direction, then 10 the other direction. Rest for 30 to 45 seconds and repeat. Do four to six sets.
Kickbacks
Place your hands on the side of the pool with your arms extended. Bend your knees slightly and lift your left leg up. Kick it straight behind you by contracting your glutes and hamstrings. Lower it back and repeat 10 to 12 times. Switch legs and do four to six sets.
Jump Squats
Stand with your feet together and your arms by your sides. Squat down and jump in the air as high as you can. When you do this, extend your arms and legs out to form an "X" with your body. Land with your feet together and repeat 10 to 12 times. Take a 30- to 45-second rest and do four to six sets.
March
When you walk on solid ground, you are placing weight down on your bones which is a good way to prevent osteoporosis. When you get in the pool, you lose the downward weight but you gain resistance from the water. To get some cardiovascular effect from your pool, march back and forth by taking high steps. While you do this, simultaneously swing your arms in big forward circles so they come in and out of the water. This will put resistance on your upper body muscles and leg muscles at the same time.
Bis and Tris
To work your triceps and biceps at the same time, stand with your feet about shoulder-width apart. Place your palms on the top of the water with your elbows bent and your upper arms tight against your body. Push your hands straight down until they are by your sides. Turn your palms forward and push them back to the top of the water. Turn your palms around and continue going back and forth 10 to 12 times. Take a 30- to 45-second rest and do four to six sets.
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