- Run in water that is waist-deep or higher, and your heart will get a great workout. Walking in water can also be an intense workout if the pace is kept steady for at least 20 minutes. Plant your feet with each step and do not float up on your toes, or your calves might become sore. Swimming laps is also a good way to get your heart rate pounding.
- Hold onto the side of the pool with your right hand and stand on your right foot. Grab your left knee with your left hand and hug it to your chest. Next grab your left ankle and pull it up toward your buttocks from behind. Switch sides and repeat the movements. Stand on the bottom pool step while holding onto the hand rail. Move your feet over the edge of the step until you are just standing on the balls of your feet and your toes. Lower your body so your heels drop below the step. These exercises stretch your leg and calf muscles. Begin and end each aqua aerobics session with stretching exercises.
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Exercise your glutes and hamstrings by simulating sitting in a chair. Slowly squat down in the water while keeping your feet flat and your stomach tucked in. Hold your arms out in front of you while you squat down and slowly stand back up. Scissor kicks can also help tone your glutes. Kick your outstretched legs while holding onto the side of the pool with both hands. Work your biceps by standing in water with your arms by your side with palms facing forward. Keep your arms in place while slowing raising your palms by bending at the elbow.
To tone your abs, stand with your back against the pool with your elbows resting on the side of the pool. Keeping your legs straight, slowly raise both of your legs. Hold for 15 seconds, then slowly lower your legs back to the standing position. Slow, deliberate movements work your muscles harder than fast, jerking movements. Remember to keep good form like you would when doing exercises out of water. - Add resistance to your aqua aerobics to intensify your workout. Water in the pool provides its own resistance, but you can increase it even more by using water aerobics equipment. This could be something as simple as a beach ball, which you hold underwater while moving your arms side to side, or it could be equipment designed specifically for water aerobics. These include belts you wear while running, water ankle cuffs, resistance footwear, webbed swimming gloves, water dumbbells and hand paddles. These accessories are designed to be used underwater to add resistance to body movements, which increases the intensity of cardiovascular workouts and strengthens muscles.
