Utilizing aqua aerobics is advantageous in many ways. Buoyancy can be used to support the body, and also used as resistance that helps to build muscle strength. Water often provides a gentle way to exercise joints that may be sore or stiff, advise the experts at the University of Washington Orthopedics and Sports Medicine in Seattle.
Oblique Floating Curl
The oblique floating curl is beneficial for strengthening both the internal and external oblique muscles, according to MaryBeth Pappas Baun, author of "Fantastic Water Workouts." This exercise starts with the pool wall at your back. Put your outstretched arms on the wall behind you. Lie back so that your body is floating in the pool but still just below the water's surface. Put the bottom of your left foot against the right shin or thigh and bend the right leg. Tighten your abs to bring the left rib cage closer to the left hip bone. Do not let your shoulders roll forward. Do this move four to eight times before switching to the other side.
Leg Raises
Place your back to the pool wall and hold the pool's edge with your elbows, recommends the Ripped Six-Pack Abs. From a standing position, bring straight legs up until you are in a position that resembles sitting on the floor. Hold the position for 10 to 15 seconds. Bend your legs and go back to standing. Keep your back straight and don't let it arch. Do as many repetitions as you can.
Sitting V
The Sitting V is performed with your back against the pool wall and with arms outstretched on the wall behind you. Lie back so your body is floating just below the water's surface to start. Bring your legs out to the sides in a V shape, advises Pappas Baun. Squeeze your abs as you do this so that your torso ends up in a partially seated position. Do not arch your back during the move. To finish lie back and move your legs together, then relax your abs. Do eight to 16 reps. This exercise should only be done by people who do not have weak abs to avoid injury, Pappas Baun advises.
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