Exercise moves done in water are frequently referred to as aquarobics. Exercising in the water reduces the impact on your body while at the same time increasing resistance for the exercises you are performing. For these reasons, water exercise is especially good for the elderly, pregnant women, and those who are rehabilitating injuries. Even elite-level athletes can reap the benefits of working out in water.
Grapevines
Start in water that is chest deep with your feet together and your hands on the sides of your thighs. Step your right foot out to the right, raising your straight arms up until they are just underneath the surface of the water. Cross your left foot behind your right, still moving to the right and bring your straight arms back to your thighs. Take another wide step to the right with your right foot, lifting your arms back up. Bring your left foot to your right and tap it as your lower your arms back to your thighs. Reverse all steps to the left. Repeat grapevines, traveling back and forth across the pool for two to five minutes.
Cross Countries
Perform cross countries in water that is just up to your armpits when your legs are straight and feet are together. Dangle your arms along your legs. Keeping your limbs straight, hop up and swing your right leg and left arm forward as your left leg and right arm swing back. Land with your legs spread far apart and your knees slightly bent. Immediately spring up, switching your arms and legs. Work up to performing cross countries for 10 minutes.
Hopping Side Kicks
Still in water that reaches your armpits, keep your feet together and bend your arms with your fists just under the surface of the water. Lift your right knee up, and kick your right leg out to the side at the same time you punch your right hand out to the right, keeping your arm under the water. Hop onto your right foot as you raise your left knee up and pull your right hand back in to the starting position. Repeat everything on the other side. Continue repeating for up to 10 minutes.
Tuck Jumps
Stand in chest-deep water, with your feet together and your arms extended straight out to the side just under the surface of the water. Bend you knees deeply, until your chin grazes the water. Explode up in the air as high as you can, tucking your knees to your chest as you push your arms down until your fingers point to the bottom of the pool. Return your feet to the bottom of the pool as you float your arms back up to straight out. Repeat for two to five minutes.
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