How to Do a Water Exercise Routine

Exercising in the water has several advantages over other fitness routines. Water exercise routines are much gentler on the joints because there is virtually no impact. Since the water creates natural resistance, every move burns more calories than if you were out of the water. In addition, activity in the water involves a larger range of motion, which means more muscle fibers are engaged. When the moves are executed correctly, water exercise can provide a high-intensity workout that will shape and tone muscles while building strength. For maximum effect, do each exercise for three minutes before moving on to the next one.

Things You'll Need

  • Swimsuit
  • Access to a pool
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Instructions

    • 1

      Step carefully into the pool and make sure you're in water that comes to just below your chest. Ensure you have enough space around you to perform vigorous activity.

    • 2

      Join your hands in a scoop shape just below the surface of the water. Push your hands up and down while keeping them below the surface at all times. Bring both knees up to meet your hands as you're pushing the hands down. When your hands come back up, bring your knees down until your feet touch the bottom. This move works your oblique muscles.

    • 3

      Stand with your legs apart and bring one knee up to your chest, just below the surface. Stomp the leg back down while bringing the other knee up. Alternate this move with your left and right legs, being sure to bring each leg back down to the bottom. Spread your arms out in front and alternate pushing each one down to your side and bringing it back up while your legs are going up and down. These moves work your rear, thighs, back, shoulders and arms.

    • 4

      Extend your arms out to the sides at the surface of the water. With shoulders back and chest out, lower your arms to your sides. Stand in a lunge position with knees slightly bent. Hop and switch legs, moving one in front of the other; the movement should resemble skiing. Repeat the upper and lower body movements together. These moves work your rear, legs, back and shoulders.

    • 5

      Stand with your arms to the sides, extended out over the water. Without bending your leg, bring it up as far as possible, ideally to a horizontal position. Put that leg back down and repeat with the other leg. Keep repeating this movement, alternating between legs. This works the abdominal muscles.