Core Aqua Aerobic Exercises

Water aerobics are a great way to lose weight, tone muscles and have a little fun. Often the novelty of doing water aerobics--rather than standard land exercises--is enough to keep the body moving. In addition, the water keeps the body temperature low while you're working out. Your core muscles, abdomen, lower back and pelvis muscles are easy to work out in the water.

  1. Basics

    • Identify your core muscle groups. The core muscle groups are those that support your spine. They are located between the pelvis and the ribcage. There are some very simple exercises done in the water that are going to work this core muscle group.

      Jog in place. Similar to jogging on land, keep your knees coming up high to get the most out of this workout for abs and pelvic area.

      Lean your back against the side of the pool with your arms stretched over the edge. Let your lower body float closer to the surface and pedal kick. This will work your lower back and abs as well as your legs but when you're looking at the core muscle groups this is an afterthought. From this position you can further work your core by stretching your legs and keeping your feet together. Pull both knees up to your chest and return to the starting position.

      Stand with your back to the wall of the pool and hold the edge with your elbows. Keeping your legs straight, bring both legs up to a 90-degree angle with your body. Hold it for 10 to 15 seconds. Breathe slowly through the exercise, bend at the knee and bring your legs back down. Keep your back straight to avoid injuries. This exercise simulates crunches on land and will work the entire abdomen area.

    Cool Down

    • When you're finished with your workout, stretching is a great way to cool down. Perceived exertion is how the body feels about the workout after it's done; how hard did your body think the workout was? When you work out in the water the perceived exertion is lower, making cooling down a much-needed part of your workout. Take one hand and put it at the side of the pool. Lift the opposite leg up and grab it, stretching the muscles slightly.