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Water gymnastics exercises to lose weight: So easy to do an effective total body workout and stay fit!

If you’re looking for a change from your usual fitness routine, why not get into water workouts? A workout in the water is a great full-body workout without the drawbacks of land-based exercises. And what could be more refreshing in the hot summer months than swimming in the water while burning calories? And in the winter, you can feel comfortable in a heated indoor pool, no matter how chilly it is outside. Below is an overview of the benefits of water aerobics and some helpful pool exercises that can work your body’s major muscle groups. You will learn water aerobics exercises for weight loss that can help you stay fit at all times.

What are the benefits of water aerobics exercises

Because resistance is greater in water than in air, the same exercises you do on land can be more challenging in water. The higher resistance will work your muscles harder and burn more calories in less time. With water aerobics, you can get a great cardio workout while exercising your:

Strength
Endurance
Flexibility

Water aerobics exercises for weight loss - So easy you make an effective total body workout.

According to the Center for Disease Control and Prevention (CDC), this is especially helpful for people with joint conditions like osteoarthritis and rheumatoid arthritis. It’s also a gentler form of exercise for pregnant women and people with:

Osteoporosis
Fibromyalgia
Balance problems
Joint injuries

Do you need special equipment

Do you need special equipment for pool exercises

If you take an aqua class at a fitness center, the facility will likely provide all the equipment you need. Some pools even have water treadmills, elliptical trainers and bicycles. Remember to bring the following

A towel
swim cap
a pair of swimming goggles

If you are exercising on your own, you should purchase the following equipment:

  • Wrist or ankle weights. They can increase the resistance of your arm and leg movements in the water. You can find them online.
  • Foam dumbbells. They are light when dry, but become heavy when you put them in the water. Buy them online.
  • Hand paddles or resistance gloves. Both types of equipment can help your strength training in the water. Check out hand paddles and resistance gloves online.
  • Kickboard. A great tool for many exercises that allows you to hold on and stay afloat while you work out your core and lower body. Find it online.
  • Buoyancy belt. With this you can keep your head above water and do arm exercises without going into the water. Buy it online.

Pool exercises for a full body workout.

What are the benefits of water aerobics exercises

Here we show you some of the most popular and effective water exercises that you can try yourself.

Walking in the water – full body workout

Walking in the water is a good exercise to start with, because it helps you understand how to create resistance


Walking in the water is a good workout to start with, because it will give you a feel for how to create resistance. Walking in the water can work your arms, core and lower body. You can increase the intensity by using hand or foot weights.

  • Start walking in shallow water, at about waist level.
  • Lengthen your spine and walk by first pressing on your heel and then on your toes instead of walking on your toes.
  • Keep your arms at your sides in the water and move them as you walk.
  • Tense your core and stand tall as you walk.
  • Walk for 5-10 minutes.

Arm lift in the water – upper body

Use foam dumbbells when doing arm raises in the water to increase resistance

This exercise strengthens the muscles in your arms . Use foam dumbbells to increase resistance.

  • Stand in the water up to your shoulders.
  • Hold the dumbbells at your sides, with your palms facing up.
  • Pull the elbows close to the torso while raising the forearms to the level of the water.
  • Rotate the wrists to turn the palms down.
  • Lower the arms back to the starting position.
  • Perform 1-3 sets of 10-15 repetitions for each exercise.

Lateral raising of the arms – upper body

This exercise, which trains the upper body, is also best done with foam dumbbells


This exercise, which trains the upper body , is also best performed with foam dumbbells.

  • Stand in the water up to your shoulders.
  • Hold the dumbbells by your side.
  • Raise your arms to the side until they are level with the water and your shoulders.
  • Lower your arms back to your sides.
  • Do 1-3 sets of 8-14 repetitions.

Back wall glide – mid and lower body

Push yourself off the wall and float on your back as much as possible

This exercise helps to activate the muscles of the mid and lower body.

  • Hold onto the edge of the pool, pull your knees to your chest and press your feet against the wall.
  • Push off from the wall and float on your back as far as you can.
  • Pull the knees to the chest, press the feet to the bottom of the pool and walk back to the wall.
  • Continue this exercise for 5-10 minutes.

Jumping jacks – full body workout

Jumping jacks work out both the muscles of the upper and lower body

Jumping jacks work both upper and lower body muscles. You can increase the resistance with weights for the wrists and ankles.

  • Stand in the water at chest level.
  • Start with your feet together and your arms at your sides.
  • Jump by moving your legs outward while raising your arms above your head.
  • Jump again and return to starting position with feet together and arms at your sides.
  • Do 1-3 sets of 8-12 repetitions.

Leg Shots – core, back, legs.

Explosively push your feet and legs forward and lie flat on your back

This dynamic exercise works the core, lower back and legs.

  • Explosively press your feet and legs forward and lie flat on your back.
  • Pull your knees back toward your chest.
  • Press your legs out behind you so that you are floating on your stomach.
  • Do 1-3 sets of 8-12 repetitions.

Knee raises – core and lower body.

Raise your right leg with the help of your body center and bend the knee

This exercise strengthens the muscles of the core and lower body. Increase the difficulty by adding ankle weights.

  • Stand in the water at waist level.
  • Raise your right leg using your core and bend your knee until your leg is level with the water.
  • Hold the raised leg for a few seconds.
  • Extend the leg straight out and hold this position for a few seconds.
  • Slowly lower the leg back down, keeping it straight.
  • Repeat this movement with the left leg.
  • Continue for 5-10 minutes.

Leg kicks – middle and lower body

Hold on to the edge of the pool or hold a kickboard

This is how you work out the muscles in your mid-body and legs. Use ankle weights to make the exercise more challenging.

  • Hold onto the edge of the pool or hold a kickboard.
  • Perform a scissor kick with the legs.
  • Perform a breaststroke kick with your legs.
  • Then do dolphin kicks.
  • Do each kick for 1-3 minutes.

Safety tips when exercising in the water

When you do water aerobics exercises, you may sweat more than you realize

When you do water exercises, you may sweat more than you realize. Therefore, make sure you drink enough fluids before and after your workout.
Use a buoyancy aid if you are not a strong swimmer, such as a buoyancy belt or life jacket.
Avoid exercising in a pool that is heated above 32 degrees.
Stop exercising if you experience any of the following conditions:

  • lightheadedness or dizziness
  • heavy breathing
  • Nausea
  • weakness or fainting
  • pain or pressure in the chest or upper body