Water Aerobics Instructions

Water aerobics exercises are a great way to burn calories and stay fit. Water aerobics are low-impact and designed to be gentle on pregnant women and the aging. They are also beneficial to healthy people, those recovering from surgery, and the disabled, because the exercises can help maintain or build muscle. Water aerobics can consist of swimming, dancing, walking laps or even bicycling on a "noodle"! All you need are a few basic items and some simple water aerobics instructions.

Things You'll Need

  • Comfortable swimwear
  • Aqua shoes
  • Goggles (optional)
  • Swim cap (optional)
  • Foam "noodle" (optional)
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Instructions

    • 1

      Put your bathing suit and aqua shoes on. Put on your goggles and swim cap if you want to keep water out of your eyes. Prepare to enter the pool by lightly showering to remove dead skin cells, dirt and other debris that may clog pool filters. Some gyms have a shower for this purpose within the pool area.

    • 2

      Enter the shallow end of the pool. The water level should be between your rib cage and armpit, according to the website Fitness Attitudes. Start warming up by walking laps around the shallow end of the pool. Continue to walk laps until you feel your muscles have received sufficient blood flow.

    • 3

      Kick your legs in a forward motion, one at a time. While holding one leg firmly on the pool bottom, kick the other forward as high as you can. Alternate legs. Do this for six to eight minutes.

    • 4

      Do jumping jacks in the pool. While jumping, separate your legs outward to each side while also moving your arms outward and at about a 45-degree angle. Then bring your arms and legs back inward in a second jump. Clap your hands above you while your feet meet one another side by side on the pool bottom. Do this for six to eight minutes.

    • 5

      Jog around the pool at the fastest pace you can. Get your heart rate up to burn calories. Do this for eight to 10 minutes, then stretch your calf muscles, hamstrings and other muscle groups.

    • 6

      Sit on a foam "noodle" by pushing the noodle down in the water in a concave arched position. Straddle the noodle as you would a horse or bicycle. Using the noodle to support your body, gently begin to pedal as if you were riding a bicycle. Do as many laps as you can around the pool.

    • 7

      Cool down by walking around the shallow end of the pool until your heart rate has decreased to your normal rate at rest. Stretch all of your muscle groups well to prevent knotting and cramping.