How to Perform Water Aerobics to Improve Arm Strength

Use the natural resistance of water to strengthen and tone your arms, plus have a bunch of fun in the process.

Things You'll Need

  • Athletic Socks
  • One Swimsuits
  • Running Shoes
  • Swimming Trunks
  • Athletic Gear
  • One Pair Aquatic Dumbbells
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Instructions

    • 1

      Jog lightly in place or around the pool for 5 to 7 minutes to warm up your muscles.

    • 2

      Gently stretch the biceps, shoulders, chest, triceps and lower back.

    • 3

      Use heavy plastic, 1-gallon juice containers or foam dumbbells that are designed for water-resistance exercises.

    • 4

      Start by working on the shoulders and chest, holding the dumbbells at shoulder height parallel to the floor, slightly rounded at the elbows, palms down.

    • 5

      Press the arms together, keeping the elbows rounded, and bring them in front of your belly button. Squeeze the chest muscles as you lower. Return to shoulder height and repeat.

    • 6

      Bend your arms and place the elbows by the ribcage, palms down, to work the triceps. Starting on the surface of the water, press a dumbbell down to your stomach while contracting the triceps. Squeeze the triceps, then return to the starting position.

    • 7

      Work your entire upper arm next. Holding a dumbbell in each hand, bend your arms at the elbows and place the hands near the chest, knuckles up. The elbows form a diamond shape and point away from the ribs. Press the dumbbells down until the arms are almost straight, then return to the starting position.

    • 8

      Perform three sets of 16 to 20 reps of each exercise, or continue until your form begins to fail and your arms are fatigued.

    • 9

      Deep-stretch the upper body muscles and the calves, holding for 20 to 30 seconds.