Exercising in water can provide a good workout with very little stress on the joints, making it perfect for women recovering from injury or just getting started on a workout program. Health care providers also recommend water exercises for women who are pregnant as the water adds buoyancy to counteract any weight gain.
Marching
Begin your workout with marching in the water. Stand in water that is shoulder high and extend your right arm in front of you and your left leg behind you, pointing the toe, taking a step. Follow with the other foot and arm. You may keep the arm bent if that is more comfortable, but extending it will give you some arm toning. Make sure to extend your leg and take a long stride. The water will give you resistance, making the marching more difficult. Womenfitness.com suggests aiming for two minutes or until you are slightly out of breath.
Aqua Jogging
For a non-impact exercise, try aqua jogging. This exercise is completed in water that is over your head, using a flotation vest or device and running in the water. The flotation device will keep you afloat and the water will add resistance to the run, but since you are not running against the bottom of the pool, The Aquatic Exercise Association reports that this activity is non-impact but works both arms and legs.
Frog Jumping
Stay submerged in the water up to your shoulders with your feet a little wider than your shoulders in stance, knees bent. Lift your feet quickly off the floor of the pool and bring the soles of your feet together then quickly bring them apart and back to your original stance. You should not jump up to accomplish this exercise. Do five reps and then rest. Do three sets to begin.
Butterfly Kick
Hold onto the side of the pool in shallow water with both hands. Float on your stomach and begin kicking your feet together as done in the butterfly swimming stroke. Kick as fast as you can for 30 seconds and then rest. Repeat several more times to strengthen and trim your buttocks and legs.
Floating
Finish your workout by floating on the water. Lay on your back and completely relax your body as you drift around the pool. Women with more body fat will find it easier to float, but if you are finding it difficult, use a Styrofoam float to help you. Relax your lower body as much as possible and imagine the stress of the workout draining out of your body and into the water.
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