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September 14th, 2017
Posted In: Articles, How-To
A water aerobics class is a great way to get in shape and water aerobics exercises work your body in a safe way without being too harsh on your joints. Before starting a class, it is best to understand some basic water aerobic exercise routines so you are not a complete novice on your first day.
Many water aerobics exercise routines involve treading water. Some instructors will simply have you keep your hands up and out of the water while you kick your legs to stay afloat. Others may advise holding onto a beach ball to keep yourself steady. A beginner class may have you start out for just 30 seconds, progressing to 45 seconds and even a minute down the line.
Cross Country Ski
The water can offer significant resistance, giving you a great workout. The cross country ski is one of the water aerobics exercises that targets several areas of your body at once. Move your right leg forward along with your left arm, jump back, and switch to your left leg and right arm. Perform 16 reps while touching the bottom of the pool and another 16 while suspended without your feet touching. Perform a total of three sets.
Pool noodles work well as exercise equipment in the water. Do a noodle tuck by holding the noodle behind your back and under your arms. Doing this offers you stability. Start with your feet pointed straight down, and use your abs to lift your knees in toward your chest. Hold in place for two seconds and repeat. Perform at least 10 repetitions of this move. Your instructor may have you hold for longer as the sessions continue.
Another one of the common water aerobic exercises performed during class is the noodle lunge. Place a hand on each end of the pool noodle, and bend it under the water to make a U shape. Step forward and place your foot through the U as you complete your lunge. Get back into starting position, and switch to the opposite leg. Do this at least 10 times for each leg.
Most classes last about an hour, so be sure you’re prepared for a full workout. As always, consult a doctor before beginning any new workout routine. You want to ensure your body is ready and able to handle the exercises you’re attempting to perform. Once you’re cleared to start, find a local aquatic center with class offerings and join up. The instructor will show you how to do water aerobics exercises so you become a pro in no time.
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