Water Aerobics- The Best Pool Exercises for a Full-Body Workout

Water aerobics (waterobics, aquatic fitness, aquafitness, aquafit) is the performance of aerobic exercise in water such as in a swimming pool. Done mostly vertically and without swimming typically in waist deep or deeper water, it is a type of resistance training. Water aerobics is a form of aerobic exercise that requires water-immersed participants. Most water aerobics is in a group fitness class setting with a trained professional teaching for about an hour. The classes focus on aerobic endurance, resistance training, and creating an enjoyable atmosphere with music. Different forms of water aerobics include: aqua Zumba, water yoga, aqua aerobics, and aqua jog.

How It Works

Take the plunge and try this low-impact workout that builds muscle strength and boosts your endurance. It's fun, and it can be as challenging as you like.

A water aerobics class typically lasts an hour. An instructor will lead you through a series of moves, often set to music to keep you motivated.

Each water aerobics class includes a warm-up, cardio and strength-training exercises, and a cooldown. Expect exercises like water walking, bicep curls, leg lifts, and kickboard moves. You won't be swimming, and most water workouts are done in the shallow end of the pool.

The buoyancy of the water is easy on your joints. That makes water aerobics a good choice if you have joint problems, chronic pain, or are recovering from injury. It's also popular among seniors and pregnant women.

Though it's low-impact, you can make the workout harder. For example, do more repetitions of each move or go faster during the workout. An advanced class might include underwater interval training.

Intensity Level: Medium

You'll rev up your heart rate, but the water won't jar your joints.

Areas It Targets

Core: Yes. Most water aerobics classes include lunges, side leg lifts, and other moves that work your abs and other core muscles.

Arms: Yes. Moves like underwater bicep curls will work the arms. Pool noodles and kickboards can also be used for added resistance.

Legs: Yes. Walking, jogging, jumping jacks, and underwater kicks are popular in water aerobics workouts.

Glutes: Yes. Squats, lunges, and high knee kicks help tone your glutes.

Back: Yes. Low-impact water workouts can help strengthen back muscles and ease back pain.

Type

Flexibility: Yes. Water aerobics helps improve your flexibility.

Aerobic: Yes. Even low-impact water aerobics will get your heart rate pumping.

Strength: Yes. The resistance of the water helps tone muscles and build strength.

Sport: No. This is a fitness activity, not a sport.

Low-Impact: Yes. Water aerobics is a great low-impact workout.

5 Simple and Fun Water Aerobics Exercises

1. Aqua Jogging

Aqua jogging is the perfect aerobic, low-impact exercise to get the heart pumping and blood flowing throughout the body. Aqua jogging can be as simple as jogging through the water from one side of the pool to the other. This exercise can also be simplified to walking back and forth in the pool or jogging or marching in place. Aqua jogging is designed to get the heart rate up and keep it up, so whichever modification you choose, be sure it’s at least a little challenging.

2. Flutter Kicking

Flutter kicking is another great low-impact cardio exercise. This exercise can be performed with or without a kickboard. With a kickboard, hold it out in front of you and flutter kick your legs to propel you back and forth across the pool. You can also flutter kick without a kickboard if one is not available. Perform a front float with your head above water while holding onto the side of the pool and flutter kick your legs. Whichever way you do it, kick at a steady tempo that doesn’t tire you too quickly but also gets the heart pumping.

3. Leg Lifts

Using the resistance of the water, leg lifts work all of the muscles in the legs. For this exercise, stand in the pool and lift one leg out to the side and back down. Repeat until your leg feels tired, then switch legs and perform the exercise on the other leg. Not only does this exercise work the legs, it also improves balance and strengthens your core.

4. Standing Water Push-ups

Water push-ups are a great way to build arm, chest, and shoulder strength without putting too much pressure on the joints. Stand along the side of the pool and place your hands a little wider than shoulder-width apart on the gutter or edge of the pool. Bend your arms and lean in toward the wall, then push yourself back out. Repeat this exercise slowly and until your arms feel tired. Be careful not to push it too hard until you know your limits.

5. Arm Curls

For this exercise, stand in the middle of the pool with water weights. Water weights don’t have to be used, but they do offer extra resistance. Hold the weights in front of you, arms in front with palms facing out. Curl the weights up then back down and repeat until fatigue. This exercise can also be done with palms facing toward you instead of away with the same curling motion.

Exercising may not be at the top of your to-do list because of achy joints, arthritis and other health problems that develop with age. However, water aerobic exercises offer a great alternative to traditional exercise at a gym. Perform the above exercises at least three times a week to experience greater flexibility, bone density, and cardiovascular function–plus relief from joint and arthritis pain!