How to Do Shallow Water Aerobics

Water aerobics are a low impact, refreshing way to achieve your daily exercise goals. Shallow water aerobics is the performance of aerobic activities in the shallow end of a pool. The water eliminates many of the driving impacts that injure the body when exercises are performed on land. This makes shallow water exercise useful for those recovering from injury, the elderly, expectant mothers and anyone else looking for fun fitness. Many community centers offer classes to guide your water aerobic activities or you can do many beginner exercises on your own.

Things You'll Need

  • Bathing attire
  • Towel
  • Flotation device
  • Aquatic weights (optional)
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Instructions

    • 1

      Warm up by stretching your muscles for five to seven minutes. Stretch your upper body by placing one arm over your head. Grasp your elbow with the opposite hand and gently pull as you lean toward the hand that is pulling. Stretch your lower body by lying on the ground. Reach your arms and legs in opposite directions for five to 10 seconds.

    • 2

      Enter the water slowly in the shallow end of the pool. Allow your body to adjust to the temperature as you go.

    • 3

      Sit back into the water while lifting your legs upward. Form a "V" shape with your body by bending up at your hips. Tread the water with your hands to maintain your balance. Keep your abs tight to maintain your shape. Your head and toes should both be above the water's surface. Propel yourself forward by paddling in small circles with your hands.

    • 4

      Hold onto the pool wall or a flotation device such as a pool noodle. Extend your legs behind you with your knees together and bring them level with the surface of the water. Create waves by pulling each leg down through the water as hard as you can in a scissor motion. Perform as many kicks as you are able to in 30 seconds.

    • 5

      Stand with your feet shoulder-width apart. Lift one leg, turning your foot in toward the opposite leg as if you were kicking a hackey sack. Bring the leg back down and repeat with the other leg. This exercise focuses on increasing strength in leg and hip muscles. Add intensity to this work out by using water weights.

    • 6
      Dry off using a towel.

      Cool down by swimming two to three laps before exiting the pool. Exit the pool slowly. Tread lightly; the pool deck may be slick.