Water Areobic Exercises

Water aerobics is perfect for getting in a great cardio workout without the wear and tear on your joints that performing similar exercises on land can lead to. Because of the water's buoyancy and resistance, you can perform these exercises effortlessly while increasing your flexibility, body alignment, balance and coordination.

  1. Wide-Knee Running

    • Stand with your feet hip width apart and toes pointing forward. Laterally abduct your arms up until they are almost chest height. Balance on your left leg as you draw your right knee up to your right hand. After your right foot returns to the floor, draw your left knee up to your left hand. Increase your intensity by raising your hands higher, which will force you to draw your knees higher.

    Jumping Jacks

    • Stand with your feet hip width apart and facing forward. Rest your arms at your side with your palms facing the lateral portion of your thighs. In one swift movement, jump to spread your legs as you simultaneously laterally abduct both arms toward the water line. Slightly bend your knees as you come into contact with the floor to lessen the impact and protect your knee joints. Return to the starting position by jumping to bring your legs back together and your arms to your sides.

    Pendulum

    • Stand with your feet hip width apart, toes facing forward and arms resting at your sides. Contract your abdominal muscles, and stabilize your core. Balance on your left leg as you laterally abduct your right leg. As your right leg swings upward, slightly lean your upper body to the left, swinging your arms to the left as well to help with balance. As soon as your right leg returns to the floor, repeat on the left leg as you lean to the right.

    Water Running

    • Just as you would run on land or on a treadmill, you can run across a pool. If you are in a shallow pool, start at one end and simply run all the way to the opposite side. Once you have reached the other end, instead of turning around, increase your intensity by running backward to your starting point. You can perform deep-water running in the same manner if you have access to a deep pool and a flotation belt.