Warm Water Exercises

Exercising in warm water is a perfect way to get in shape without putting a lot of pressure on your joints. Individuals who suffer from arthritis often take up water aerobics or water weight-training because they can still exercise without the joint pain. Even if you do not suffer from arthritis, warm water exercises are still an optimal choice. Water provides resistance, so simple exercises become more challenging and burn more calories.

  1. Jumping Jacks

    • If you are new to water aerobics, you will find that jumping jacks can be difficult in water. Keep practicing to build up your stamina. Start with your feet flat on the bottom of the pool with your feet about hips width apart. Bend your knees and jump up as high as you can. When you jump, point your toes downward while simultaneously bringing your arms over your head. Land gently with your knees bent and your feet hips width apart. Your arms should be by your side. Jumping jacks are great cardio workouts. Start with two sets of 10 jumping jacks. You can increase the number of sets you do as you improve your cardio abilities.

    Waist Slimming Exercise

    • With your back against the wall of the pool, place your arms on the edge of the pool. Stretch both arms out to your sides for support. Keep your legs straight and lift them until they are extended straight in front of you. Inhale and swing your legs to the left, to the right and bring them back to the center. Exhale and lower your legs. Repeat this exercise 10 to 12 times. Make sure you keep your back straight against the wall during this entire exercise.

    Toning Arms

    • Use water weights to tone and sculpt your arms in the water. Use a ball or a dumbbell designed for the water and use both hands to grasp the weight. Hold the weight underwater while you swing it in a figure eight motion. Make sure you are in deep enough water so you can hold the weight straight in front of you while performing this exercise. Lift your head and keep your neck, back and shoulders straight. The movements should be smooth and controlled so you do not put an unnecessary strain on your muscles.

    Water Marching

    • To tone your legs, do straight-leg marching underwater. Stand straight and extend your arms and legs while you march. Extend your legs straight in front of you, one at a time, while you march in place. When marching swing your opposite arm in a controlled motion with your extending leg. This will help you keep your balance. Although you will move slowly because of the water, try to do the motions as quickly as your can while keeping good form. In addition to toning your legs, you will also get an amazing cardio workout. Start by marching for 2 minutes. Take a 1 minute break and repeat. Try to do three sets. As your stamina increases, you will be able to do the water marching for longer periods of time.