How to Do Deep Water Aerobics

If you always swim, walk, run or bike for an aerobic workout, you might want to consider water aerobics as a way to cross-train. Cross-training is important, as each activity you engage in uses different muscles. By varying your workout, you can fully challenge your body and get better results. If shallow-water aerobics do not appeal to you, try a deep-water workout. Since you are suspended in the water, you use a lot of energy and calories to travel. It’s a great way to get the benefits of running without the pounding on the joints.

Things You'll Need

  • A flotation belt
  • (You can also use water buoys under your arms to hold yourself up -- although a flotation belt leaves your arms freer to get the best workout)
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Instructions

  1. Deep Water Aerobics

    • 1

      Place a flotation belt around your waist. Make sure you secure it well, as you do not want it to loosen and end up under your arms. Head for the deep end of the pool.

    • 2

      Mimic a running motion. Move the legs in a circular motion and pump your arms, as if you were running on land. If you lean slightly forward from the hips, you can travel better. Go back and forth for a few laps and focus on traveling as fast as you can.

    • 3

      Do a straight-leg kick. Pretend you're standing on the ground and alternately kick your legs up to waist high. Your knees will bend slightly from the water pressure, but try to keep them as straight as you can. Swing the opposite arm to your leg and keep your arms as straight as you can. Again, lean forward slightly at the hips to travel better. Try going backwards as well. Kick forward and swing your arms, but try to make your body travel backwards.

    • 4

      Sideways leap: Extend your right leg straight out to the side and reach out with your right hand. Pretend you are pushing off the ground with your left foot and leap to the right. It is as if you are doing a side split – you are not doing a side stroke. Bring the feet together. Go back and forth for a few laps and focus on traveling sideways as fast as you can.

    • 5

      Jump Rope: Bring both knees up to your chest while squeezing your abdominal muscles. Make a circular motion with your arms, just like swinging a jump rope. Then straighten the legs completely, so that you are standing up straight. Go back and forth for a few laps and focus on traveling forward as fast as you can. You can also try jumping rope and traveling backwards once you are comfortable with the movement. It is much harder to travel backwards.