Water aerobics is an enjoyable, relaxing way to get both a full-body workout and aerobic exercise session. Water aerobics, which has less impact on your joints compared to some other forms of exercise, improves circulation and relieves joint soreness. Water aerobics classes provide a social network of people who are striving to incorporate physical wellness into their lifestyles while working toward a weight loss goal. However, you may choose to implement several water workouts on your own.
Water Jogging
If you are new to water jogging, start off slowly. Begin by walking from one side of the shallow end to the other as quickly as you can. Once you can perform this with ease, begin jogging from one side of the pool to the other by bringing your knees up toward your chest and pushing off with more power on the opposite foot. As you progress physically, implement a weight belt in your water jogging that will allow you to jog in deeper water. Work up to 30 minutes of water jogging five days a week.
Leg Lifts
Begin by wrapping a water noodle around your ankle and tying the ends in a loose knot. Stand with your back against the side of the pool and use your arms and hands for stability. While bending the weighted leg at the knee, bring this leg toward your chest, and then kick outward until your leg is straight. Return to the original position. Perform three sets of 10 repetitions of this exercise.
Water Weight Arm Exercise
Stand in the water with plenty of room around you. Bend slightly at the waist. While grasping a water weight in each hand, push the weights below the surface of the water and keep your upper arms close to your body. Straighten both arms and push the weights until both weights are behind you. Slowly bring the weights back to the original position. Perform three sets of 10 repetitions.
Abdominal Workout
Stand with your back against the side of the pool with your arms stretched along the outer edge of the pool for stability. Slowly raise up both straightened legs until they are at a 90-degree angle. Keeping your abdominal muscles tight, swing your legs slowly to the left, keeping both legs together. Then move your legs all the way to the right side. Continue repeating this movement back and forth until you have completed 10 repetitions on each side. Perform three sets of this exercise.
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