Skip to content

Shed the Pounds While Splashing Around in the Pool: Water Aerobics

July 9, 2009

ss_101396204
Summer is here and so is the heat! Living in the dessert, it can get up to 100 degrees before I even step outside in the mornings and sometimes it’s just too hot to walk or run outside!
So, I have decided to take my workouts to the pool… and I’m not talking about swimming back and forth, I’m talking about water aerobics!

Water aerobics is a great way to not only torch calories and shred fat while splashing around in the pool but it is easier on the joints! So for those of you that are injured or have bad joints, this is a great workout!
Not to mention that water aerobics can get you a little tan too! ☺

Here are so fun and “not so easy” moves you can try while having out at the pool.

Cardio:
* Run/Walk in the shallow end of the poolimages
* Jump in the shallow end while bringing your knees to your chest
* Tread water in the deep end
– To make it more difficult, get an empty 2-liter soda bottle and fill it up with water. Hold it over your head while treading water
* Quickly jump from side to side, keeping feet together.

Legs:
* Walk across the pool and kick your leg in front of you, switching legs as you walk
* On the way back while walking, kick one leg behind you and then switch legs
– The faster you kick your leg up and pull back down, the harder it isimages-2
* Stand in the shallow end and kick one leg out to the side and bring it back in (switch legs)
* Holding the edge of the poll, kick your legs for 30 seconds
* In the shallow end, sit like you would in a chair (feet planted on the ground) and stand back up. The water gives added resistance!
* With back against the wall and arms stretched out hold onto the edge, swing legs open into a V and then pull them back together.

Back and Shoulders:
* In shoulder deep water, place hands at side. Bring arms up to the top of the water and then back down. This can be done with in front of you and to your sidewater-aerobics
* Standing in water up to your neck, reach your hands out to each side, with your elbows unbent and your palms forward. Slowly bring them together, clapping your hands, and then turn your hands to return to the starting position.
* Holding on to the edge of the pool in the deep end, attempt to pull yourself out of the water and then slowing bring yourself back down

Arms:
* Glue elbows to side with palms down on surface of water, push down to bring palms to your side (triceps)images-3
* Do the same thing but with palms up, bringing your hands to your shoulders (biceps)
* Holding on to the edge of the pool in the deep end, attempt to pull yourself out of the water and then slowing bring yourself back down

Abs:
* Holding on to the edge of the pool, extend your body behind you. Curl your knees into your chest and then extend back out.ss_101396221
* In the deep in, extend your body like you are floating (face up). Bring your knees to your chest and then extend your legs behind you so you are floating face down (us a floating device if needed)
* Lean with back against side of pool, arms outstretched holding the edge. Swing legs from side to side

Tips:
* To make your water aerobics harder, go but one of those pool noodles and cut them up into 6 inch strips to hold onto. It adds resistance to your arms.
* The faster you do these moves, the harder it becomes, so if you really want a work out, you can’t just swing your legs around.
* If you are tracking calories, water aerobics can burn up to 17 calories a minute!

So even if you’re just hanging out at the pool—be it on vacation or at your neighborhood pool—you can fit exercise in!

8 Comments leave one →
  1. lookingforserenity permalink
    July 9, 2009 11:00 AM

    aah I love working out in the pool🙂 the water keeps you cooled off!😀

  2. the1and2and3 permalink
    July 9, 2009 4:15 PM

    Thanks for commenting on my blog! I want to try water aerobics, but wouldn’t it make you look silly? I mean, who wouldn’t giggle if they saw a girl doing the last pose? And does swimming work too? I mean swimming probably doesn’t build the same muscles, but does it burn less calories? Sorry about all the questions!

    -kaunis.wordpress.com

    • Ruth permalink*
      July 9, 2009 6:11 PM

      Yeah, you definitely look silly, but that is why you want to do it in your own pool or bring a friend along without. Laughing will give you a great ab workout🙂
      Swimming is a great full body workout. It works every part of your body and you burn more calories… In fact, almost double the amount. If you enjoy swimming laps, I would say go for that.

  3. July 9, 2009 4:40 PM

    I took a water aerobics class at the community collge a few years ago & really enjoyed it.
    It was a little odd to be the youngest in the class (early 30s) but it was so much fun.
    I need to take a look as to when the next session begins & see if I can fit it in.🙂

    • Ruth permalink*
      July 9, 2009 6:13 PM

      I think a lot of older people do it because it is less impact on their joints. I just don’t think the younger generation has really discovered it or desires to do it.

  4. July 9, 2009 7:39 PM

    I love working out in the water (first thing in the morning when there is no one else in the pool…) It’s a great, fun, & effective workout. Great moves & tips!🙂

  5. July 10, 2009 5:12 AM

    Hey! Thanks for the comment! I really love your blog…and this post. Although they’ve gotten tremendously better, my knees have been bothering me since February. As a result, I’ve transitioned from high-impact cardio (tennis, running) to things like yoga and spinning in order to alleviate the burden on my joints. I’ve been intrigued by swimming–it’s such a fantastic form of exercise and so easy on your body–but have qualms about it because I’m not the greatest swimmer to hit the planet. However, these moves sound like something I can do without looking like a total loser! Plus, I like the part about getting a tan!

  6. April (Foods of April) permalink
    July 10, 2009 6:33 AM

    What a great idea! You can read about my sister in this post: http://ajangel25.wordpress.com/2009/07/06/i-feel-like-popeye/

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s