Water aerobics are low-impact cardiovascular exercises performed in shallow water. As non-weight-bearing exercises, they provide safe workout options for fitness gurus as well as those with joint problems and pregnant women. When performed regularly, water aerobics help improve muscular endurance, core strength and flexibility while burning calories. Beginners should ease their way into water aerobics, starting with easy exercises as they begin to respond to the limits of their bodies.
Water Walking
Low- to moderate-intensity water walking serves as a good introduction to aquatic aerobics. Try starting in waist-deep water. Simply walk across the pool, swinging one arm to your front and one arm to your back as you walk; alternate arms as you go. Keep your feet flat on the floor of the pool and maintain a straight posture. Use water shoes if you need additional traction. Keep your ab muscles tight throughout the exercise. For increased resistance, wear hand webs as you walk. As you become more adept at water walking, progress to deeper water. Once comfortable with that, try water jogging using the same motions as water walking.
K-Tread
This aerobic exercise targets the arms, back, chest, abdominals, glutes and hamstrings in addition to working out the respiratory system. Start in the deep end of the pool with your head above water, keeping the rest of your body submerged. Make small circles with your hands cupped to keep yourself afloat. Now extend one leg straight out in front of you so it forms a 90-degree angle with your abdomen. Keep the opposing leg straight down, with its toes pointed toward the bottom of the pool. Hold the extended pose for 5 seconds. Quickly switch legs, bringing the extended leg down as you lift the opposing leg. As before, keep your leg lifted for 5 seconds. Perform this alternating motion for 30 seconds, switching legs each time.
Wave Maker
With your head above water in a chest-deep area of the pool, face the pool wall and grasp the edge of the deck with one hand. To stabilize yourself, place the palm of your other hand against the underwater pool wall with your fingers pointing downward. Keeping your feet and knees together, extend your legs out behind you so they're just below the water line and kick your legs up and down like a dolphin. Drive the kicking motion with your hips and abs, transferring the initial thrust down to your thighs and finally your feet. Kick as fast and hard as you can in sets of 30 seconds. This aerobic exercise also targets the back, abs, glutes and legs.
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