Information on How to Aqua Exercise at Home

Exercise is a vital part of maintaining a healthy lifestyle. Due to the buoyant nature of water, performing aqua exercises at home is an easy way to get exercise without excessive stress on the body. Aquatic exercises provide all the same benefits as a normal land routine, plus they encourage free movement with some resistance. It is an ideal way to get fit, while decreasing pain issues and the risk of injuries. Water workouts are great for the beginner and the advanced exercisers.

Things You'll Need

  • Pool
  • Bathing suit
  • Aqua noodle
  • Ankle and wrist weights (optional)
Show More

Instructions

  1. Aqua Exercises at Home - Lower Extremities

    • 1

      Warm up with stretches of arms, legs and torso.

    • 2

      Wrap aqua noodle around waist. Tighten stomach muscles. Bring knees to chest. Repeat for ten repetitions.

    • 3

      Tighten stomach muscles. Perform leg kicks with legs out behind you for 2 to 5 minutes.

    • 4

      Raise legs 90 degrees in front of you. Perform kicking motions in an up and down direction for 2 to 5 minutes.

    • 5

      Maintain leg position in front of you. Cross legs over and under in scissor kick motion for 2 to 5 minutes.

    • 6

      Remove noodle. Perform squats in shallow water. Repeat for ten repetitions.

    Aqua Exercises at Home - Upper Extremities

    • 7

      Position body until shoulders are submerged. Maintain straight arms. Bring arms from your side to shoulder height in front of you. Repeat for ten repetitions.

    • 8

      Maintain shoulder submerged position. Raise arms from your sides to shoulder height. Repeat for ten repetitions.

    • 9

      Maintain shoulder submerged position. Bend and straighten elbows as if doing dumbbell curls. Repeat for ten repetitions.

    • 10

      Maintain shoulder submerged position. Raise arms to shoulder level, but keep them under water. Perform arm circles for 2 to 5 minutes.