Aqua aerobics are an effective way to get in shape while greatly reducing the impact of exercise on your body. Due to being in the water, every exercise you perform is easier on the joints than traditional gym floor exercises, allowing you to improve your body without harming it. Aqua exercises are very successful in getting results and the researchers at WaterAerobicExercise.net claim 350 to 600 calories can be burned during 45 minutes of working out in the pool. Even though you are in the pool, every muscle can be worked out and results will be seen.
Lower Body
The most basic, yet effective lower body exercise in aqua aerobics is running in place while your legs are under water. This activity will strengthen the quadriceps, hamstrings, inner and outer thigh, and the calves due to the resistance of the water against your legs. To perform this exercise, run for 30 seconds, rest for 20, then run for 30 more seconds. Do three sets of these running intervals to get the best results. Even if you can not normally run on a hard surface, do not be concerned because according to the researchers at ResponsiveHealth.com, nearly 90 percent of your body weight is supported while in the water. Therefore, you will be able to run in the pool due to the buoyancy of the water supporting the weight of your legs.
Upper Body
Working out the upper body is made easy in a pool. Due to the resistance of the water, you do not need weights, which makes exercising less expensive and less harmful. A good routine for the upper body would include: push-ups, which are done by starting with your hands at your chest and pushing straight out against the water. For the back, you will start with your arms straight out in front of you and pull them back to your body. Bicep curls are done by starting with arms at your side and curling your arms against the resistance of the water. Finally, the triceps can be exhausted by starting with arms bent at your side and extending them downward and straight behind your back. Perform two sets of 20 reps for each exercise, with 20 seconds rest in between.
Abs
Most ab exercises in a pool are done while holding on to the side of the pool. The first exercise is called a flutter kick and is executed by lying on your back in the pool while holding the side and having your feet extended straight out in front of you. You then move each of your legs up and down in an alternating motion. Do two sets of these for 40 seconds with 20 seconds rest in between and you will feel the impact the flutter kicks have on your stomach. A second ab exercise is a crunch and involves the same setup as the flutter kicks. You are on your back with legs extended in front of you, but in this exercise, you bring your knees into your stomach and then back out to the starting position. Again, perform two sets of crunches for 40 seconds with 20 seconds rest in between to feel the results.
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