Exercising in water can be an effective way to get your heart rate up without placing inordinate strain on your muscles and joints. The buoyancy of the water allows you to exercise while keeping the stress off your joints, and the resistance afforded by the water can help you strengthen your muscles. Check with your doctor to determine whether these exercises are right for you.
Jogging
One of the easiest and most effective water exercises is jogging in waist- or chest-deep water, according to Exercise Goals. Jogging in water allows you to strengthen your cardiovascular system and muscles without the repeated pounding the activity requires when performed on land. In addition, you can jog forward, backward and side to side in the water. Be sure that your feet contact the bottom of the pool in a heel-to-toe motion, since jogging strictly on the balls of your feet can cause injury.
Scissor Kicks
This exercise can be performed using a paddle board or by simply holding onto the side of the pool. Stand in chest-deep water and hold the side of the pool with both hands. Let your legs float behind you as if you were swimming, and kick your legs rapidly in a swimming motion. This exercise will get your heart rate up in a hurry, while helping increase the strength and range of motion in your buttocks, hips and legs.
Jumping Jacks
When you add the resistance of the water, performing jumping jacks in a pool is more difficult than it sounds. Stand in waist- or chest-deep water with your feet together and hands by your sides. In a single motion, jump up and spread your feet a little farther than shoulder-width apart while simultaneously lifting both arms out to the sides and over your head. Return to the starting position using a jumping motion and repeat.
Water Crunches
This exercise sounds deceptively easy, but it will quickly build those six-pack abs. Stand with your back to the edge of the pool in chest-deep water. Reach up and over your head with both hands and grab the rim of the pool. Lift both feet off the bottom of the pool at the same time while keeping your knees straight. Try to lift your feet out of the water using only the muscles of your abdomen. Hold this position for five to 10 seconds and then return to the starting position using a slow and controlled motion. Repeat until exhaustion.
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