How to Perform Water Aerobics to Improve Arm Strength

Use the natural resistance of water to strengthen and tone your arms, plus have a bunch of fun in the process.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Athletic Socks
• One Swimsuits
• Running Shoes
• Swimming Trunks
• Athletic Gear
• One Pair Aquatic Dumbbells

1. Jog lightly in place or around the pool for 5 to 7 minutes to warm up your muscles.
2. Gently stretch the biceps, shoulders, chest, triceps and lower back.
3. Use heavy plastic, 1-gallon juice containers or foam dumbbells that are designed for water-resistance exercises.
4. Start by working on the shoulders and chest, holding the dumbbells at shoulder height parallel to the floor, slightly rounded at the elbows, palms down.
5. Press the arms together, keeping the elbows rounded, and bring them in front of your belly button. Squeeze the chest muscles as you lower. Return to shoulder height and repeat.
6. Bend your arms and place the elbows by the ribcage, palms down, to work the triceps. Starting on the surface of the water, press a dumbbell down to your stomach while contracting the triceps. Squeeze the triceps, then return to the starting position.
7. Work your entire upper arm next. Holding a dumbbell in each hand, bend your arms at the elbows and place the hands near the chest, knuckles up. The elbows form a diamond shape and point away from the ribs. Press the dumbbells down until the arms are almost straight, then return to the starting position.
8. Perform three sets of 16 to 20 reps of each exercise, or continue until your form begins to fail and your arms are fatigued.
9. Deep-stretch the upper body muscles and the calves, holding for 20 to 30 seconds.

Tips & Warnings

• Keep the moves slow and deliberate.
• Grasp the weights firmly, but don't clench your fists around them.
• Exhale as you lower the weight; inhale on the return.
• Press and pull against the water while performing each exercise.
• Always maintain proper form. It's better to perform fewer repetitions with correct form than to do more with poor form.
• Each time you exhale, tighten the stomach muscles.
• Jog lightly between reps to keep the body temperature up.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.