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Water Aerobics Step By Step Instructions:
Step 1:
Start in shallow water. The water level should be
between the ribcage and the underarm.
Step 2:
Jog around the pool and do kicks, jumping jacks,
strides and knee lifts to warm up the body for 6 to 8 minutes.
Step 3: Lightly stretch the quadriceps, calf muscles,
hip flexors and hamstrings.
Step 4:
Perform the moves in step 2 at a higher intensity
for 8 to 10 minutes. Make the movements long and exaggerated.
Step 5: Execute a tuck jump. Start in a standing position, then keep
the knees and ankles together as you pull the knees into the chest.
Return to a standing position. Move the arms in a circular motion
at the side of the body; the arms lengthen as the knees lift,
and bend at the elbow as the legs straighten.
Step 6: Perform a frog jump. Begin with the toes, knees and thighs
slightly turned out. The arms are bent in a diamond shape,
with the fists close to the chest. Push the arms down to the hips,
while lifting the legs up and into a diamond shape.
The knees point to each side at the top of the jump
and mimic frog legs. Return to the starting position.
Step7:
Execute a scissors jump. Start in a standing position.
As you jump, one leg moves straight forward and the other
moves directly behind the body. Alternate front and back.
The arms move in opposition to the legs.
Step 8:
Begin in a standing position for a heel lift.
While keeping the knees and heels close together, jump and lift
the heels toward the buttocks. The heels should not lift higher
than knee height. The arms are extended away from the body
at shoulder height, slightly rounded at the elbows.
As you lift the legs, pull the arms down to the hips.
Step 9: Kick the legs and jog for two to three minutes.
Step 10: Stretch the quadriceps, hamstrings, hip flexors and calves deeply.
For more info, download Water Aerobics, a free ebook.
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