Aquatic aerobics are fun. Those who don’t know how to swim can also perform aerobics by restricting to certain water level and with help of an instructor. Those who have preexisting medical conditions should seek guidance from healthcare professional before starting water aerobics.
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Variations of both yoga and Pilates can be performed in water. These two helps in bringing coordination and balance in mind and body with help of buoyancy and resistance from water. Both are very refreshing and enjoyable exercises as you will end up in increasing flexibility, core strength and clarity of mind.
If you would like to, take these two classes, make sure you are following certified yoga or Pilate instructors.
Aquatic Yoga: Aquatic yoga is also known as water or pool yoga. Here buoyancy of water provides support, making it easier to hold certain poses and a deeper stretch.
1. Stand in chest deep water: Position yourself in chest deep water in a pool with enough space to move freely.
2. Adapted yoga poses: A yoga instructor will guide you through modified yoga poses suitable for the water environment. These may include standing poses, balance poses, half seated poses, and gentle flow sequences.
3. Focus on breathing and relaxation: Aquatic yoga also emphasizes controlled breathing and relaxation techniques to promote a sense of calm and mindfulness.
Aquatic Pilates: Also known as water Pilates uses same principles as regular Pilates. It combines Pilates movements with the water’s resistance to enhance core strength, flexibility, and overall body awareness.
1. Stand in chest deep water: Stand and position in Pilate style in chest-deep pool water.
2. Modified Pilates exercises: Follow Pilates instructor who will lead you through modified Pilates exercises, which may include abdominal exercises, leg circles, scissor kicks, leg lifts, and standing balancing exercises.
3. Focus on core Engagement: Like traditional Pilates, aquatic Pilates emphasizes core engagement to promote stability.
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This is one of the most fun filled aquatic exercise. Here one can incorporate various dance movements, like Zumba steps, cha-chas, and mambos with a upbeat melodious music. Having a proper music playing in the background makes the workout more enjoyable and increases coordination. One should have patience to do aerobic dance as it will take time to learn coordination and move around. Here are some easy steps to learn water aerobics dance.
1. Warm-up: Start with a gentle warm-up to prepare your body for the dance movements. It can include basic stretches and simple marching in place or side steps.
2. Choose Upbeat Music: Select music with a lively beat to match the dance moves. The music should be energizing and motivating.
3. Follow the instructor: It is good to do aquatic dance in a group. An instructor leading the session either from the pool deck or in the water with you will help you and they will also notice in case you need help.
4. Learn the dance steps: Initially learning the dance steps could be difficult. Learning simple steps that can make you move in water easily is helpful. Try hip swings, arm and leg shaking and slow moving.
5. Dance in the water: Real fun begins once you learn steps. Start dancing to the music add your favorite moves, learn new moves, and try adding your personal style.
6. Keep moving and engaged: Maintain a consistent rhythm, and stay engaged throughout the class.
7. Cool down: After an energetic dance session, similar to yoga and body works, gradually bring your heart rate back to normal and don’t forget to stretch your muscles.
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This is one of the best exercises for core and strengthening leg muscles. It is performed while holding onto the swimming pool edge or using a flotation device. Keep your legs and ankles relaxed while performing kick acts. Easy steps to do this exercise are:
1. Stand in chest deep water: Position yourself in chest-deep water in a pool. Ensure you have enough space around you to perform the exercise without any obstruction.
2. Hold onto the pool edge: Stand facing the pool wall and hold onto the edge with both hands. Keep your arms slightly bent and your elbows pointing outward.
3. Engage core: Tighten your abdominal muscles to stabilize your body.
4. Start flutter kicking: Begin by extending both legs straight out in front of you. Keeping your legs together, make small, rapid up and down kicking movements. Flutter your legs like mermaid’s tail.
5. Maintain steady breathing: Do not forget to breath – inhale and exhale at your own, comfortable pace.
Some tips for flutter kicks: Increase the speed of your kicks to intensify the workout. For more resistance, vary the range of motion by fluttering your legs deeper underwater. Gradually increase the duration of repetitions of flutter kicks.
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A water aerobics version of cycling, where participants use specially designed aquatic stationary bikes. It provides a great lower-body workout and is easy on the joints. Those who are used to land cycling, can easily adopt to aquatic cycling exercises. Aquatic bikes are specially designed to use in water. You can perform these exercises alone or in a group where an instructor is present.
1. Adjust the bike: Adjust the aqua cycle’s seat and handlebars to a comfortable height for you. The bike should be set up so that your feet can easily reach the pedals while you’re seated in the water.
1. Get into the pool: Walk into the pool until the water is about chest-deep or deep enough to sit comfortably on the bike seat with your feet touching the pool floor.
2. Begin cycling: Sit on the aqua cycle seat and start pedaling. You can cycle at your own pace, adjusting the resistance if your bike allows for it. The resistance is provided by the water, so the harder you pedal, the more challenging the workout becomes.
3. Follow the Instructor: In a group aqua cycling class, there might be an instructor leading the session from the pool deck or in the water with you. They will guide you through different cycling techniques, such as sprint intervals, hill climbs, and tempo changes.
4. Upper body movements: Some aqua cycling sessions may incorporate upper body exercises, such as arm movements or using water dumbbells, to engage the upper body muscles while cycling.
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Aquatic jumping jacks help improve cardiovascular endurance and work the muscles in the arms and legs. These are modified version of traditional jumping jacks that are performed in the water. Steps to perform Aquatic jumping jack:
1. Stand in waist deep water: Position yourself in waist-deep water in a pool. Ensure that you have enough space to move your arms and legs freely.
2. Body alignment: Stand with your feet together and maintain proper body alignment by engaging your core muscles and keeping your shoulders relaxed.
3. Starting position: Start with your arms resting by your sides and your hands slightly below the water’s surface.
4. Perform the movement: To do the water aerobics jumping jack, simultaneously raise your arms and legs out to the sides. Your arms should move above the water, and your legs should spread apart sideways.
5. Return to starting position: Bring your arms and legs back to the starting position by lowering them simultaneously.
6. Repeat: Continue performing the jumping jack motion in a controlled and rhythmic manner.
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These two are low impact and excellent exercises recommended for all age groups. These exercises help in building strength, endurance, and fitness.
Water walking steps:
1. Stand in waist deep water: Position yourself in waist-deep water, either in the shallow end of the pool or using a pool that has a shallow section. Make sure you have enough space to walk freely.
2. Proper body alignment: Maintain proper body alignment by standing up straight with your shoulders relaxed and core engaged.
3. Begin walking: Start walking forward in the water, just as you would on land. Walk at a comfortable pace and swing your arms back and forth to add extra movement.
4. Walking variations: You can mix up your water walking routine by trying different variations, such as walking backward, walking sideways, or walking while lifting your knees higher.
Water running steps:
1. Stand in waist deep or chest deep water: For water running, you can stand in waist-deep water for a less intense workout or in chest-deep water for a more challenging experience.
2. Focus on body alignment: Just like in water walking, maintain proper body alignment with your shoulders relaxed and core engaged.
3. Begin running: Start running in place in the water, lifting your knees high and pushing off the pool floor with each step. Imagine how you will run on land but with the added resistance of the water.
4. Running variations: You can vary your water running routine by trying high knees, butt kicks or running with wide strides.
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