Water aerobics provide a low-risk, low-impact form of exercise that is effective for people with arthritis and joint problems or for those who have been sedentary for a while and need to build a fitness routine slowly, report doctors at the Cleveland Clinic. Water aerobics classes are available at local fitness centers and Y's. Water workouts can help improve flexibility, strength and balance while building cardiovascular fitness.
Land exercises
Exercises performed on land can be done in the water to provide additional resistance that requires more effort. The density of water can provide as much as 12 times more resistance than air. Performing regular exercises such as walking and running in water that is waist or chest high will give a solid workout to the legs and lower body. You can do jumping jacks, skipping, lunges and squats in the water as well.
Kicks
Swimming itself can provide an effective aerobic routine if you maintain proper form and continue laps without stopping. Holding on to the side of the pool and kicking your legs out behind you may be a more effective aerobic routine to work the lower-body muscles. Kickboards also can provide balance and help you maintain the kicking action for longer periods. Kicking in the water works the glutes, hamstrings and thigh muscles.
Lifts
By getting into the deep end of a pool, you can use the side as a pull-up bar and give your upper body an effective workout. Holding the side of the pool, lower yourself into the water and pull yourself up so your chin is parallel to your hands. Keep your knees bent so as not to involve them in the lift and to add weight to your exercise. Inhale as you lower yourself and exhale as you pull up.
Crunches
While standard swimming works the abdomen muscles, crunches done on the side of the pool can provide an additional ab workout in the water. Use a section of the pool where you can stand easily and rest your elbows on the edge of the pool. Press your back into the side and slowly bend your knees up toward your chest. Feel the tension as you hold your knees in a position as if you were sitting in a chair for a count of 10. Lower and repeat.
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