Water Aerobics & Abdominal Workouts

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Water aerobics and abdominal workouts are a great way to exercise a few key areas of your body at once. Find out about water aerobics and abdominal workouts with help from a health and wellness expert in this free video clip.

Part of the Video Series: Life & Exercise
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Video Transcript

Hi, my name is Dr. Nina Cherie Franklin, health and wellness expert with NinaCheriePhD.com, and I'm here at the H-F Racquet and Fitness Club in Homewood, Illinois. In this clip, I'm going to show you how to perform water aerobics with abdominal work. There are various types of exercises that you can perform for an effective water aerobics workout. I will show you three of these exercises. Cross country skiing, side-kicks and push-ups. You can perform all of these exercises in shallow water, that is waist to shoulder deep. Cross country skiing is a great exercise for working your upper and lower body simultaneously. To perform this exercise, simply place one foot in front of you and the other foot in back of you, with your knees slightly bent. And you want to position your arms in alternate positions, with your elbows slightly bent. To carry out this exercise, just simply jump and switch. For a toning effect, you can hold a dumbbell in each hand to work your chest and your back. You can perform this exercise for one to two sets of 12 to 15 repetitions. The sidekick is a great exercise for working your quads, hamstrings, glutes, as well as your core. You an perform the sidekick, freestanding or while holding onto the edge of the pool. To perform this exercise, bend your knee forward, coming in toward, coming up towards your chest, kick your leg out to the side, bring it in and back, down. You can then repeat this exercise on the opposite leg. You can perform one to two sets of 12 to 15 repetitions of this exercise on each leg. The push-up is a great exercise for working your triceps, and your chest. Position your hands on the edge of the pool, a little wider than shoulder width. You wan to bend your elbows to a point that they're at the level of your shoulders or slightly above. Go ahead and straighten out your arms, pushing your body up, until your are straight, slightly bent. To complete the movement, go ahead and lower yourself back, down to the starting position. You want to make an effort to keep your hips back during this movement and in alignment with the rest of your body. You can perform one to two sets of ten to twenty repetitions of the push-up. Now, all of these exercises are effective for working your core, including your abdominal muscles. But if you want more specific abdominal work, you can also perform a modified or supported dolphin kick. To perform this exercise, hold onto the edge of the pool wall and allow your body to float back. So that your stomach is in the pool. Bring your knees in, towards your chest and kick out to the back. You an perform one to two sets of ten to 20 repetitions of this exercise. And that's how you perform water aerobics with abdominal work. This is Dr. Nina Cherie Franklin, thank you for watching.


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