Aqua aerobics is an effective and fun way to shape up and shred extra calories all the while sparing your limbs and joints from the high impact of other exercise forms, such as running. According to Greg Moe, a water fitness trainer, treading water burns 11 calories every minute, the same as running six-minute miles. "Fitness" magazine says the water is an effective exercise environment due to its continuous resistance and the range of motion required of participants.
K-Tread
Begin the K-tread exercise in the deep end of your pool. Tread water by cupping each hand, and making small but quick circles. Lift your right leg from the hip straight out to the front, to hip level, while pointing the toes of your left foot to the pool's bottom. Maintain this position for five to 10 seconds before switching --- lift your left leg straight up to hip height while pointing your right toes to the bottom of the pool. Hold for an additional five to 10 seconds. Perform the entire exercise for 30 seconds to one minute.
Pike Scull
Start the pike scull exercise in shallow water. Form a v-shape by bending at the waist, leaning back in the water, keeping yourself partially submerged by sculling water with your hands, close to your torso, the palms facing towards the bottom of the pool. You want your toes and head to breach the surface of the water. Continue sculling the water holding your position for 30 seconds to one minute. If you cannot keep your toes above the water, widen your v-shape.
Side Bend
Stand in the shallow end of the pool. Keep your legs together, straight and still throughout the exercise. Begin bending to the left as far as possible, before returning to the center and then bend to the right, using your full range of motion in both directions. Your hands can be on your hips for improved balance. Focus on leaning without turning or twisting at the waist. Perform this exercise for one to two minutes.
Waist Trimmer
Place your back flat against the pool wall, extending your arms to each side using the pool deck for stability. Keeping your back flat, raise your legs up bringing your knees toward your chest before extending your legs straight out they are parallel with the bottom of the pool. Keeping your back straight and legs together move your legs to your left as far as your range of motion will allow. Hold for a moment, before returning to the center. As you did to your left, swing your legs out to your right, hold for a brief moment, then to the center, completing one repetition. Perform one to two sets of 10 repetitions each.
References
- Fitness: Workout: Lose Weight: Total Body: Pool Workout: Slim Down In A Splash: Pool Workout: Toning Water Exercises: How It Works; Lara McGlashan, July 2009
- Fitness: Workout: Lose Weight: Total Body: Pool Workout: Down In A Splash: Pool Workout: Slim Down In A Splash: Pool Workout: K-Tread, July 2009
- Fitness: Workout: Lose Weight: Total Body: Pool Workout: Slim Down In A Splash: Pool Workout: Pike Scull, July 2009
- Orthop Washington: Patient Care: Our Service: Arthritis: Water Exercises: General Guidelines: Trunk: Side Bend
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