Water aerobics exercises force the body to continuously move to keep its balance and your head above water. Moving in water engages more muscle fibers because of the water's consistent resistance. This helps shape and tone your body, as well as keep your heart rate up. Water exercises also develop cardiovascular endurance and help work your muscles without punishing joints and bones.
Water Walking
Stand in water approximately waist high. Walk across the pool taking large strides and swing your arms as you would when walking normally. Exaggerate your arm swings so that your hands come up to the water's surface. As you walk, concentrate on forcing your legs and arms through the water with force. Keep your back straight and avoid walking on tiptoes. Squeeze your abdominal muscles throughout the exercise to help keep your balance. Do not lean forward or backward. To add resistance to the exercise, use hand-web gloves. Walk the length of a 25-meter pool back and forth three times.
Arm Curls
Stand with your feet a little more than shoulder-width apart in water just above waist height. Use foam water weights and hold them at your sides, palms facing forward. Bend at your elbows and bring the weights up until your forearms are parallel to the floor. Keep your elbows tucked against your body throughout and your wrists locked and straight. At the top of the exercise, turn the weights over so that your palms now face down. Push against the water's resistance to return to the starting position. Perform two to three sets of 10 to 12 repetitions.
Shoulder Rotations
Stand with feet spread far apart for stability in waist-deep water. Hold a kickboard with both hands to the right side of your body. About half of the kickboard should be submerged. Tighten your abdominal muscles and bring the kickboard in front to the center of your body. Keep your elbows close to your body throughout. Bring the kickboard back to its starting position and repeat 12 to 15 times, then switch sides. Perform two to three sets.
K-Tread
Position yourself in the deep end of the water so that your toes cannot touch the bottom. Balance your body by making small controlled circles with your hands at your side, hands cupped. Lift your right leg keeping it straight. Rotate from the hip so that your two legs form a 90-degree angle. Keep toes pointed and hold for 5 counts. As you begin to return your leg to its starting position, bring the other leg up. Continue to switch legs for 30 to 45 seconds. Perform two to three sets with 30 seconds of rest in between.
Pike Scull
In the shallow end of the pool, sit back in the water, keeping your head and toes above water. Your body forms a "V" shape by folding at the hips. Use your arms to keep you balanced by moving your cupped hands in small circles. Propel yourself forward by continuing to tread water with your hands, while maintaining the "V" shape in your body. Squeeze your abdominals throughout to control your form. Move forward through the pool for 30 seconds in this manner. Rest for 30 seconds, then repeat two more times.
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