Aqua aerobics is a great way to get into shape and tone the body. Read the following article to understand the basics of it and learn some routines.
If you’re bored of the same old exercise routine of hitting the gym, maybe it’s time to think of better options. Let me suggest the very effective and really fun way of ensuring a healthy, well-toned and fit you―aqua aerobics (also known as water aerobics).
Not only does it allow a full body workout, but because of the medium of water that it is done in, it does not stress you out as much. The density of the water takes away the pressure and strain that other cardiovascular exercises lead to and yet ensures a great body and great health along with leading to several other benefits. In the following article, we will look into some of the best aqua aerobics exercises and understand how they are done.
Warm Up
It is essential to get your body into shape before you start this routine. Loosen the muscles and get them ready by simply walking or swimming the length of the pool 4-5 times. Stretch a few times, reaching for your feet with your fingers or bend your legs and touch your feet to your butt. This will help to loosen the muscles and get you ready to start out more intense workouts.
Lunges
Get into a shallow pool for this exercise, and carry out normal lunges.
- Place your feet together and hold two pet bottles filled with water in both hands.
- Now, extend your right leg till it’s parallel to the ground while the left leg is bent at the knees.
- Your hands will be stretched, making them parallel to the ground and at shoulder height.
- Repeat on the other side.
- Alternate both legs and do a set of 16 with a total of 3 sets. This routine is a great way to tone the legs and the core muscles.
Squats
You need to be in waist deep water for this exercise. Here’s how it’s done.
- Stand with your hands on your waist and a 3 feet distance between both legs.
- Now squat.
- While squatting make sure that the knees do not cross the line of the toes, they should always be in.
- Maintain a straight back and do not bend or stoop.
- A variation that can be done for this exercise is to have two pet bottles filled with water that act as dumbbells and use them to simultaneously tone your arms.
- As you squat, lift your arms above your shoulders.
- Bring them to the starting position as you come up from the squat.
- Do a set of 16 with a total of 3 sets.
Cycling
This routine works as a great abdominal exercise as well as tones the legs. Here’s how it’s done:
- Take the support of a wall and place your arms over it so that you can comfortably hang from it without falling.
- Or another option is to take a swimming tube (another aqua aerobics equipment) over you and place your hands over it so that you can hang comfortably from it.
- Now, making absolutely sure that you do not slip from the tube or the wall, start cycling.
- Continue cycling for 15-20 minutes if you can manage and slowly increase the time as the days go by.
These are some of the simplest aqua aerobic routines that you can try out and feel the difference that they bring about.
