Exercising in the water has many benefits. The buoyancy of water allows you to work out with little impact on your body. This is especially beneficial for those rehabilitating from an injury. Also, water offers a natural resistance in every direction you move; therefore, every movement requires effort. In one hour of water aerobics, a 160-pound person can burn about 292 calories. This number can increase with equipment such as a flotation belt, which allows you to do deep-water exercise.
Aerobic Exercises
Start in water that is just about to your armpits. Perform exercises in three sets of eight repetitions. Do a jumping jack, keeping your arms underwater at all times. As your feet come apart, your arms go straight out to horizontal. Do cross-county skis by lunging forward with the right foot and then jumping up to switch legs. Swing the opposite arms forward and back but always underwater. Jog in place with your hands pumping underwater. Do regular jogging for one cycle of three sets, then jog with high knees for one cycle, and finally with heels kicking toward your butt for one cycle.
Abdominal Training
Do a series of abdominal water exercises, floating with a pool noodle underneath your armpits or against the side of the pool in the deep end with your arms along the edge of the pool. Keep your torso perpendicular to the pool bottom. Complete three sets of 10 to 12 repetitions of each exercise. Extend your legs straight down toward the bottom. Crunch your knees in to your chest. Return to start. Lift your legs until they are parallel to the bottom and return to the starting position. Bend your legs until your thighs are parallel and your shins are perpendicular to the bottom. Twist your knees to the right side, keeping your shoulders straight ahead. Return to center and twist to the left.
Water Dumbbells
In water that is chest deep, stand with your feet widespread and water dumbbells in your hands. Squat low enough that your shoulders are covered by the water. Extend your arms in front of you at a 45-degree angle to your torso. Curl your dumbbells to your shoulders, being careful to make sure they never come out of the water. Pull your elbows in to your sides with your dumbbells resting on the top of the water. Turn your fists to face down. Push down until your dumbbells are next to your thighs. With your arms bent and fists just outside your shoulders, squeeze your dumbbells together to just under your chin. Keep your dumbells under the surface of the water. Perform three sets of 10 to 12 repetitions for each exercise.
Leg Work
In water that is up to your neck, stand facing the side with one hand on the pool edge. Kick your outside leg forward as high as you can, and then swing it behind you as high as you can. With your outside foot dangling down, curl your heel up toward your butt. Lift your outside leg to the side, keeping your knee pointing forward. Cross your inside leg in front of your outside leg, keeping it straight and lifting it as high as you can. Repeat each exercise 12 times and then switch sides.
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