Water exercises are a powerful alternative to dry-land workouts. The water itself provides resistance that increases your calorie burn and builds muscle. It also cushions your movements, protecting you from falls and reducing your risk of repetitive motion injuries. Water exercises can also be fun --- they take many people back to summer hours as a child, playing in the water just for the joy of it. Consult your doctor before beginning any new exercise regimen.
Laps
Lap swimming is popular for a reason: It provides an aggressive calorie burn --- a 150-pound person can burn 413 calories in a hour of moderate swimming, and 666 in an hour of vigorous swimming, the HealthStatus website calculates --- while toning muscles from head to toe. If you choose lap swimming, it's best to work your way through several different strokes. Freestyle, breaststroke, backstroke and butterfly all emphasize different muscle groups. If you want to focus on your lower body, you can walk or run laps in a pool. The more of your body that's underwater as you move, the more impact the workout will have.
Toning Ball
Toning ball exercises use the buoyancy of a beach ball and the resistance of the water to build muscle, "Fitness" magazine explains. There are many toning ball workouts, but they all use the same basic mechanics. Grip a beach ball in both hands and pull it beneath the surface of the water. As you move the ball --- you can use lines, figure-8s or other patterns --- the buoyancy and resistance create the load you need for your workout. You can use water dumbbells for a similar workout, but they're much more expensive and don't provide many extra benefits.
Calisthenics
Jumping jacks and other dry-land exercises are tough enough in the low-density atmosphere of a gym. If you try them in the water, you find yourself in for a different level of a workout. As your limbs move through the regular range of motion, the water resistance makes each move work your muscles that much harder, according to the Women Fitness website. Note that some calisthenics are better choices than others for water exercise. Pushups and situps, for example, can be problematic.
Water Aerobics
Just as calisthenics are made more difficult by water resistance, the motions of an aerobics class are more challenging in the water, too. You can simply walk through an aerobics routine while partially submerged, or take advantage of water aerobics classes offered at many health clubs and aquatic centers. Some water aerobics moves are simply dry-land aerobics in the water, while others take advantage of the unique characteristics of the environment.
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