zig
0

Notifications

  • You're all caught up!

Free Water Aerobic Routines

by
author image Kay Uzoma
Kay Uzoma has been writing professionally since 1999. Her work has appeared in "Reader’s Digest," "Balance," pharmaceutical and natural health newsletters and on websites such as QualityHealth.com. She is a former editor for a national Canadian magazine and holds a Bachelor of Arts in political science from York University.
Free Water Aerobic Routines
Water aerobics boost fat loss and improve muscle strength and flexibility. Photo Credit .woman relaxing in swimming pool image by .shock from <a href='http://www.fotolia.com'>Fotolia.com</a>

Increased muscle strength, fat loss and greater flexibility are just a few of the benefits you’ll enjoy from water aerobics, according to the American College of Sports Medicine. Water aerobics are suitable activities whether you’re in your 20s or your 60s. They also boost your fitness plan because, as the ACSM explains, water’s resistance and buoyancy gives you more of a workout than land exercises. Plus, they’re easy on your joints.

Step 1

Stand up straight in the pool and start walking on the spot. Bring your knees up as far as you can and swing your arms as much as possible. Breathe in and out throughout the exercise. March for about three minutes or until you’re out of breath.

Step 2

Do 10 to 15 jumping jacks in the pool. Stand up straight with your arms by your sides. Bend your knees and jump up as high as possible while kicking your legs out sideways. Simultaneously swing your arms out sideways and up above your head. As you land your feet should be slightly apart and your knees bent.

Step 3

Stand parallel to the wall of the pool and hold on to the edge with your right arm for support. Lunge slightly forward with your left leg while slightly lifting the heel of your back leg off the floor. Return to a normal position. Do 10 repetitions. Switch directions and do 10 lunges with your other leg.

Step 4

Stand parallel to the wall. Hold on to the edge with your right arm. Keep your right leg planted on the floor and slowly lift your left leg out to the side as high as possible. As you lift your leg, raise your arm out to the side and above your head. Hold for one or two seconds. Return your leg and arm to their original position. Repeat 10 to 15 times. Turn and face the other direction and repeat the exercise with your left leg and left arm.

Step 5

Place your back against the wall of the pool and rest your arms along the edge. Bring your knees up to your chest or as far as you can to work your abdominal muscles. Do five to 15 repetitions. Bring your knees up but slightly twist your knees to the side so you work your oblique abdominals. Do five to 15 repetitions for both sides.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.