Aqua Aerobic Exercises

Aqua aerobics can help you burn between 450 and 700 calories during an hour-long workout. Aqua aerobics work for people of every fitness level and size. Novices, obese people and those suffering from muscle and joint problems get a complete aerobic workout without placing too much stress on their bodies. You build stamina as you work against the water's resistance. Do aqua aerobics in chest-deep or waist-deep water and use weights designed for water to tone.

  1. Warm Up

    • Do walking laps for five to 10 minutes before beginning your routine. Like aerobics on dry land, walking laps loosens muscles to prepare them for stretching. You can move your arms as you walk to loosen shoulders and back muscles. Stretch your lower body by pulling your leg behind you until your foot touches your butt. Place one hand above the knee and lunge the other leg behind you. Stretch leg in front of you, lifting the foot off the floor with the heel planted. This stretches the calf muscles. Hold each stretch for at least eight seconds and repeat on opposite side of the body.

    Walk/Jog

    • Walk or jog in place. These exercises raise the heart rate, depending on how fast you can do the step. The instructor usually has music to pace the workout. Water works against the muscles used during this exercise, creating resistance. You increase your ability to withstand the water's resistance the more you do the workout. To increase intensity, move arms in the water. Move them as if you are marching or use water weights and do bicep curls as you walk or jog in place. Do this exercise for a minute at a time during the routine.

    Do Jumping Jacks

    • Do water jumping jacks. Jumping jacks in the water are less jarring that those done on land. You raise the heart rate and build stamina while working the outer thighs and arms. Three sets of eight to 10 repetitions will increase your heart rate. Beginners can modify this exercise by stepping side to side or doing single leg jacks. Listen to your body's signals to tell you which jumping jack intensity level is right for you.

    Kicks

    • Perform alternating kicks. These exercises work the front of the thighs. Interchange front kicks with back kicks, similar to kickboxing moves to work the front and back of the leg. Add jabs and punches to get the upper body involved in the exercise. You feel this exercise in the butt as well. Use water weights to increase intensity. Do this exercise for a minute at a time.

    Do Water Squats

    • Do water squats to work the inner thighs. Stand with your feet apart and feet turned out in a plie position. Place hand on hips and slowly lower and raise the body. Hold hand weights and do bicep curls as you lift your body. To do squats that work the butt, stand with your feet shoulder-width apart. Push your buttocks back as if you are about to sit in a chair and lift. Do three sets of each squat, consisting of eight to 10 repetitions.