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Step 1
See your healthcare provider to make sure you're physically healthy enough to begin a strenuous water aerobics program.
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Step 2
Start in shallow water with gentle walking, marching, arm circles and stretching exercises, and as you build strength, work your way up to deeper water.
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Step 3
Try jogging backward and forward across the pool several times, and then add jumping jacks, cycling and cross-country ski motions. Advanced workouts can include jumping, kicking, dance and strenuous calisthenics.
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Step 4
Include a warm-up at the beginning of your workout, and end with a cool-down and stretching. A good water aerobics workout should be 30 to 45 minutes long.
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Step 5
Add variety to your routine and work out with a water "noodle." Wrap the noodle around your back and under your armpits, lie back against it and kick, or if you want to firm up your abs, place the noodle under your knees and pull your knees up to your chest.
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Step 6
Add some water weights to give your arms an additional workout. The resistance of the weights will make regular exercises such as tricep extension or bicep curls much more effective.
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Step 7
Remember to breathe deeply and naturally.
