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How These Aqua-aerobic Exercises Might Interest You

Since seeing boxing legend, Muhammad Ali, running under water as depicted on the cover of a book I saw a while back, I have been intrigued on the concept of doing aerobics under water.

Benefits of Aqua Aerobics

That was my first ‘illustration’ of sorts on the subject of aqua-aerobic exercises, and its safe to say if he-a boxing great was doing it, obviously it has to be a pretty good choice of exercising.

Most people are well aware of the numerous benefits of aerobics for cardiovascular health and endurance and even muscle tone. But in spite of this, the idea of oft-times ill advised aerobics may not always be appealing to the masses, hence the creation of aqua-aerobics.

Just like the land-based counterparts, they efficiently increase the heart rate and use all the major muscle groups. Like swimming, the huge benefit is the support offered by the water. The main benefit is the support the water offers which helps to reduce injury and joint strain.

Now, I’m going to share some free illustrations of aqua-aerobic exercises I came across online, and after trying them mates, if you think of water aerobics as an easy and inferior alternative to studio-based aerobics, think again.

It must be noted that Water provides 12 times more resistance than air, so every movement works the muscles 12 times as hard, even though it feels 12 times easier.

1. Standing Knee Swings

This exercise is performed in waist deep water with you standing on one foot with the other leg raised at a 90 degree angle, thigh parallel to the floor.

Start with the leg fully extended in front of you and then contract the hamstrings bending the leg at the knee.

Repeat with other leg.


This exercise can be performed standing and holding on to the side of the pool. Start with the knee towards chest and extend leg fully horizontal towards the rear using quadriceps and gluteus muscles.

Pull your leg back to starting position using your hamstrings and abdominal muscles.

3. Bicycling in water

Hold on the the pool edge with both hands while facing the center of the pool.

Perform a bicycling movement using a full range of motion, alternating legs with each repetition.

4. Punching

Push and pull with full extensions alternating arms straight out in front of the chest at shoulder level.

So folks, Next time you’re laid up with a minor injury or just looking for something a little different to beat the boredom of your usual workout, remember to give these free illustrations of aqua-aerobic a exercises shot!

To Health.

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This article is written by Foras Aje, an independent researcher and author of “Fitness: Inside and out”, which provides tips on how to improve and maintain your health using all natural methods. For more information on these guidelines:




One Response to “How These Aqua-aerobic Exercises Might Interest You”

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