Water aerobics: 18 exercises in water for a slim figure

What is water aerobics

Water aerobics (reviews and results can be studied in the photos presented in the article) is a set of exercises performed by people at a fast pace. During the lesson, athletes are in a pool, the water in which reaches chest level.

The effectiveness of such a complex is ensured by the need for a person to overcome the natural resistance of water, while avoiding the “harmful” load on the musculoskeletal system and the cardiovascular system.

Even people who cannot swim can do water aerobics, because... immersion in water occurs only up to chest level

If the training is carried out for people who have good physical fitness, basic exercises are complicated by the use of additional weights (for example, dumbbells or special foam blocks).

Water aerobics: benefits

Those who remember Archimedes' law from school know: a body immersed in water is acted upon by a buoyant force, making it lighter. Therefore, compared to regular fitness, water aerobics helps relax muscles and relieve tension. However, do not count on complete relaxation: during classes you will have to work hard, because as you move, you will overcome the resistance of the water, bringing your muscles to tone and your body back to normal.

What results should you expect from water gymnastics?

1. Strengthening muscles. We wrote above about the reason for this. It is also important to know something else: water, “lightening” body weight, reduces the load on the bones, so water aerobics classes are used to prevent diseases and cracking joints. Water fitness can be practiced by elderly people, pregnant women and sick people who have suffered injuries.
2. Losing weight. Overcoming the resistance of water, a person experiences significant stress, which results in rapid fat burning. In addition, water gymnastics normalizes metabolism, which also contributes to the loss of extra pounds.
3. Disappearance of cellulite. During exercise in the water, your skin is exposed to hydromassage, which kneads and breaks down fat cells, eliminating the “orange peel” on your thighs and buttocks.
4. Skin tightening. Water aerobics not only makes your muscles contract, but also tightens your skin, preventing it from sagging after weight loss.
5. Posture correction. By introducing special exercises into the complex, you can correct postural disorders. However, this should be done under the supervision of an experienced trainer.
6. Improved blood circulation. Physical exercises combined with the massaging effect of water make the blood circulate faster, improving blood supply to all organs of the body. There is a general healing effect: the feet stop freezing, the brain, well supplied with oxygen, begins to delight with excellent memory, the complexion changes, and the state of fatigue and irritability goes away.
7. Restoring joint mobility. Age-related changes in the body always affect the joints, depriving a person of flexibility. Water minimizes the load on them, helping to gradually develop bones with virtually no pain.
8. Hardening. The water temperature in the pool is significantly lower than body temperature, so each dive forces the body to mobilize internal reserves and develop a protective reaction to the cold.

You should not hope for an immediate effect from exercise. Of course, once you start doing water aerobics, you can notice results within a month, but under certain conditions:

• Regular visits to the pool are required - 2-3 times a week, without skipping;

• a good trainer who knows how to structure a lesson correctly and distribute the load across muscle groups.

Let’s be clear right away: you must be enrolled in a group with the appropriate level of physical fitness. There are three of them: initial (simple exercises such as leg swings are performed, the lesson lasts 35-40 minutes), intermediate level (the set of exercises is complicated, but the pace of execution is low, class time is 1 hour) and advanced (complex complex, high pace with almost no breaks , the lesson lasts 1 hour).

What are the benefits of water aerobics?

Water aerobics is useful not only from the point of view of its effectiveness in eliminating a person’s psychological discomfort or moral exhaustion (it has been proven that contact of mentally unstable people with water has a beneficial effect on the state of their nervous system, helping the body to rehabilitate as soon as possible). Group training also contributes to the physical development of athletes.

Muscle training

Muscle training during water aerobics occurs by performing active movements with parts of the body that are under water.

Despite the externally narrow focus of this type of training (training in water best works out the stabilizer muscles and back muscles responsible for the formation of posture and support of the spinal column), overcoming water resistance is only possible with the complex use of the muscle corset.

The lack of solid support under the athlete’s feet while in the pool also contributes to the development of coordination of movements and increased flexibility of the body.

Relaxation

Water aerobics (reviews and results should be assessed only after studying individual initial data) can not only tone the muscular corset, but also have a relaxing effect on the muscles and musculoskeletal system.

In the first case, the key is the fact of constant body massage with water while the athlete performs exercises in the pool (the amount of lactic acid, which provokes muscle pain, is minimized). In the second case, a decrease in the load on the joints occurs due to a decrease in the actual weight of the person’s body during his stay in the water.

Water aerobics as a way to lose weight

When using water aerobics to reduce body fat, it is recommended to choose the following areas of this type of fitness:

• Aqua-Circuit (“Aqua Circuit”) – circuit training of moderate intensity, involving the use of additional weights;
• Aqua-Resist (“Aqua Resist”) is a complex exercise consisting of loads, the purpose of which is to overcome the natural resistance of water;
• Aqua-Power (“Aqua Power”) – strength training in the pool, designed for people with good physical fitness;
• Aqua-fight (“Aqua Fight”) is suitable for people with any level of physical fitness, as it involves performing simple exercises in water with elements of martial arts (strikes, kicks, etc.).

Strengthening the whole body

Regular water aerobics classes also allow for general strengthening of the body. This becomes possible thanks to the hardening effect. This type of training is carried out in cool water. In this way, it is possible to increase calorie consumption (the body spends twice as many calories to maintain heat exchange when an athlete is immersed in water) and strengthen the human immune defense.

Active training in the pool also contributes to the release of joy hormones (endorphins) into the blood , which have a positive effect not only on the functioning of the body’s internal systems, but also on maintaining a positive emotional state.

Great way to recover

The proven positive effect of water on the human psyche determines the effectiveness of water aerobics as a way to restore moral strength after a prolonged stay in a state of stress or moral exhaustion, which has a cumulative nature.

Starting Metabolism

Acceleration of metabolic processes and lymph flow occurs due to the lymphatic drainage effect achieved during exercises in water. With the help of the massage effect of the aquatic environment on the skin of an athlete in the pool, metabolism is started, congestion in human tissues is eliminated, swelling is minimized and blood circulation is improved.

Breathing exercises

Thanks to swimming, the physical condition of the body improves, and the respiratory system also develops. If you have a weak level of physical fitness, then breathing exercises are just for you.

Choose a location for the pool so that the water reaches your armpits - not higher. Take a vertical position , place your feet shoulder-width apart. Start with straight arms making five forward circular movements, then take a deep breath, lower your face into the water and exhale slowly there. Straighten up and repeat the exercise from the very beginning.

At first, the number of repetitions should be small - up to five times, but then you can increase them.

Cons and contraindications

Water aerobics (reviews and results from experienced athletes allow us to determine the effectiveness of this training), like other sports, has a number of contraindications.

Contraindications:

• respiratory tract diseases;
• frequent limb cramps;
• serious diseases of the cardiovascular system;
• exacerbation of allergic reactions of the body;
• the person feels unwell (weakness, dizziness);
• violations of the integrity of the spinal column in the past;
• individual intolerance of the body to chlorinated water.

When deciding to start water aerobics classes, it is important to understand all the potential disadvantages of this sport.

The vast majority of them are due to the fact that water in swimming pools is most often disinfected with chlorine, which can cause:

• deterioration of the skin (excessive dryness, flaking);
• development of an allergic reaction;
• deterioration in the appearance of hair (brittleness, dryness);
• thrush (relevant for women with sensitive microflora of the genital mucosa).

Contraindications to water aerobics classes

Water aerobics has a long list of indications. Doctors often recommend this type of exercise both for rehabilitation after injuries and for maintaining the body in good physical shape. However, like any other sport, water aerobics has contraindications. These include:

• Colds and viral diseases.
• Diseases and pathologies of the cardiovascular system. Even small loads received during exercise can provoke an exacerbation of the disease.
• Problems with the vestibular system.
• Osteochondrosis.
• Sexually transmitted diseases. In this case, you should refrain from visiting public pools, regardless of whether you do water aerobics or not.
• Asthma and other diseases of the respiratory system.
• Allergy to bleach.

To rule out any unpleasant surprises and health problems, before starting water aerobics, you should consult with your doctor. As a rule, people are allowed to exercise in swimming pools only after receiving a doctor’s order.

Is it possible to practice if you can't swim?

One of the advantages of water aerobics over other sports that require a person to be in a pool is that they do not need to have swimming skills. During group fitness classes of this kind, the athlete’s body is in the water only up to the level of the chest, while the legs rest firmly on the bottom of the pool.

If a set of exercises requires a person to have the ability to float, the trainer will offer him special inflatable armbands or a circle belt that prevents the body from completely submerging under water.

Water aerobics: 18 exercises in water for a slim figure

Sets of water aerobics exercises selected for any vacation spot: the sea, a swimming pool, and even a water park.

Heat! Now is the perfect time to take a dip in the refreshing H2O. And if you're already in the water, take advantage of the opportunity to burn calories and tone muscles, because here it will happen faster than in an air-conditioned gym. Why? The resistance of water is 12-15 times higher than that of air. Therefore, you can burn three times more calories than walking at an average pace - and feel fresh!

If you swim in a pool, try...

Burn twice as many calories as a regular workout.

You can lose weight faster and strengthen your muscles if you perform weight loss exercises as intensely as possible for 30 seconds. Then rest or float on your back for 30 seconds. Just 30 vigorous moves in the pool and you'll lose about 300 calories.

Push-ups on the pool stairs.

Will make you stronger in seconds.

Being in the water makes your body lighter, making it easier to do full push-ups, which strengthen your arm muscles and shoulder girdle, says Rob Sharino, who has 16 years of experience as a personal trainer in Brooklyn, MA.

Start doing the exercise for losing weight on your arms in the shallow part of the pool, place your palms on the top step of the ladder, your feet should rest on the bottom of the pool. Slowly bend your elbows and do push-ups, making sure that your face does not submerge in the water. Extend your elbows and repeat the exercise.

Perform 2-3 sets of 15 push-ups at a slow pace.

Deep lunges waist-deep in water.

Shapes the hips without putting excess stress on the knees.

The jumping you do in the water reduces the stress on your ligaments and joints.

Standing waist-deep in water, lunge forward with your right leg, your right thigh should be parallel to the bottom of the pool, bend your left knee, hands on your hips. Take a quick jump, cross your legs, and throw your left leg forward when landing.

Repeat 15-20 times.

Blender.

Strengthens all leg muscles.

When you exercise in water, your body experiences resistance from all directions, a 360-degree circle, says Jay Cardiello, a certified strength specialist in New York City.

Standing waist-deep in water, sharply throw your right leg forward. Pause, then take your leg back, overcoming the resistance of the water, return to the starting position. Move your leg to the side, then back.

Perform weight loss exercises, alternating legs, 10-15 times.

Helicopter.

“Running” in water to quickly burn fat.

This exercise gets your blood flowing and burns calories, says Mary Sanders, Ph.D., spokeswoman for the American Council on Exercise and director of Water Fit Wave Aerobics. Squat down - your chest should be immersed in the water, then intensively “run” in place, counting to six. Repeat for 1 minute, then rest for 15 seconds. Repeat two more times.

On the beach ….

Walking in water.

Burns up to 180 percent more calories than walking on the sidewalk.

The combination of water and sand will force the muscles of the lower body to overcome enormous resistance. Researchers have found that walking in hip-deep water burns more calories, but even ankle-deep water is enough to strengthen leg muscles.

Jumping over waves.

You won't even realize you're doing squats.

Go into the water up to your waist, bend over and jump over the oncoming wave. Try jumping backwards and to the sides, or alternating your legs.

“Pull and push” in the ocean waves.

Play a balancing game for sexy abs.

Just stand straight and motionless among the waves and don't let them knock you down - this water aerobics exercise strengthens all the muscles of the body. Try maintaining your balance while standing on one leg to engage larger muscle groups. You can arrange a competition with your friends to see who can remain motionless the longest (complicate the exercise by facing the beach).

On a family vacation, try….

Random running.

The calories will disappear.

On the count of 3, everyone begins to walk or run in a zigzag direction from one end of the pool to the other, then return back in the same way - this is Sanders’s method of losing weight. Water flows created during movement in different directions increase its resistance.

Circles on the water.

Massage your thighs, creating a circle around them.

Walk as quickly as possible around the circumference of the pool at a depth of about 1 meter (the more people doing the same, the better). Do about 20 laps, then change direction and walk another 10 laps. The resulting streams of water will massage your thighs like a Jacuzzi.

Game "Fetch the ball".

Burns 175 calories in 20 minutes.

Throw a beach ball to the other side of the pool and see who can bring it back the fastest. You won't even realize you're doing short distance swims.

To be continued…..

In Part 2 of the article you will learn more about the following water aerobics exercises : with an inflatable mattress, a circle, a ball, short and long distance swimming, and even special weight loss exercises for girls who do not want to get their hair wet.

If you want more exercises for losing weight on your arms, read the post “Water aerobics. Exercises for losing weight in your arms."

Is it possible for pregnant women to exercise?

Pregnant women are allowed to participate in water aerobics only after consultation with their supervising gynecologist.

In the absence of contraindications, the expectant mother, through regular exercise in water, will be able to:

• keep the body in good shape;
• minimize the risk of stretch marks or cellulite on the skin that becomes deformed during pregnancy;
• reduce the increased load on the joints and bones of the lower body;

• avoid the development of varicose veins of the lower extremities;
• get rid of swelling;
• reduce the severity of discomfort in the back, in particular the lower back;
• encourage the baby to adopt the correct position in the mother’s womb (head down).

For thighs and buttocks

Most often, girls want to lose weight in the thighs or buttocks. Water aerobics for beginners can help with this.

1. Run in place. To do this, immerse yourself in water up to your neck, begin to bend your legs one by one, trying to reach your buttocks. Balance on the water with your hands. And so twenty times.
2. For the muscles of the buttocks and biceps. Raise your bent legs while performing boxing movements with your arms. Repeat twenty times.
3. Bicycle in the water. Lie on your back, you can put an inflatable pillow under your head. And start imitating riding a bicycle with your feet. Due to this, the muscles of the legs, back and abs are involved.

To achieve the best effect, you need to resort to water aerobics at least four times a day.

The effectiveness of water aerobics for weight loss

The complex effect of water aerobics on the body of a losing weight person is:

• the need to overcome water resistance during exercises (requires the use of the entire muscle corset);
• lymphatic drainage effect that occurs when moving water comes into contact with the athlete’s skin (lymph and blood flow improves, metabolism starts, cellulite is eliminated);
• maximum calorie consumption, which increases due to the body’s attempts to maintain heat exchange when the body is in water at room temperature.

The main advantage of losing weight through water aerobics is that weight loss occurs without stress on the body.

The gradual transformation of a person’s appearance guarantees that the result of this process will not be temporary, but, provided the athlete adheres to the principles of proper nutrition, will last for several years.

Peculiarities

Water aerobics classes are performed in water with support on the bottom of the pool under the guidance of an instructor. Exercises are done intensively, because it is easy to freeze in water. By the way, the effect of water aerobics on body weight is achieved, among other things, due to the cooling effect of water and stimulation of thermoregulation - thus, you simultaneously warm up and force the body to work.

The ease of performing the exercises does not mean that you can “cheat”, but you can easily do this, since the trainer is not able to assess whether you are working at full capacity. However, you should always remember that you are working for the result - that is, a beautiful and slender body. That’s why there’s no need for “hackwork” here – you need concentration and complete dedication.

In addition to losing excess weight after doing water aerobics, you can count on increased muscle tone and improved body contour. It is also a unique therapeutic and prophylactic remedy against cellulite.

Water aerobics has a beneficial effect on blood vessels (veins, arteries, capillaries), and is useful for varicose veins, back pain, joint pain, and myopia. You cannot do this type of fitness if you have a cold, inflammation of the appendages, cystitis and some other diseases.

How many calories are burned during water aerobics?

Depending on the athlete’s initial data, 1 session of water aerobics, lasting no more than 60 minutes, can help him get rid of 380 to 600 kcal.

The specific amount of calories depends on:

• intensity of the complex (depending on the chosen direction of water aerobics);
• the correctness of the selected exercises, in terms of their compatibility with each other;
• speed of the body's metabolic processes;
• individual characteristics;
• presence of contraindications;
• compliance with the exercise technique.

Equipment for water aerobics

Reviews and results recorded by experienced athletes after water aerobics classes allow us to conclude that the most effective way to pump up your body is only through the use of additional sports equipment.

To avoid injury to yourself or others, during fitness classes in the pool it is strictly forbidden to use weights made of wood or metal, which are used for strength training in a specially equipped room. It is also important to maintain distance between all group members to avoid accidental collision while they are performing the exercise.

The most commonly used sports equipment for water aerobics are:

• noodles (an elongated stick of polystyrene foam);
• aquadisk (a foam circle intended for use in working out the hands);
• aquastep (a raised platform installed on the bottom of the pool);
• expander (used to train the muscles of the hands);
• ball of small or medium diameter;
• weights attached to arms and legs;
• barbell with foam plates;
• dumbbell with foam blocks around the edges.

What you need for water aerobics

A number of exercises can be performed without any additional items. On the other hand, it would be useful to purchase special sports equipment, which includes:

• a special belt to hold the body on the surface of the water;
• aqua gloves;
• noodles (an elastic stick similar to noodles - from the English “noodles”, which translated means “pasta”, “noodles”);
• aqua dumbbells;
• flippers.

Important! Sports equipment made of wood or metal cannot be used. The beneficial properties of water aerobics can be most fully revealed without harm to health only with the help of specialized weights and other aids.

Workout clothes

For water aerobics, like other sports, it is recommended to choose comfortable clothing. Women should wear a one-piece swimsuit that does not cause discomfort when changing the position of their arms or legs.

In addition to a swimsuit, a necessary female attribute (also important for men with long hair) for swimming in the pool is a rubber cap. It allows you to avoid falling hair from getting into the water, which complies with the hygiene rules defined by the administration of fitness clubs.

For men, it is enough to have swimming trunks with them. If desired, athletes can purchase swimming goggles that minimize eye discomfort when a person is periodically underwater.

Preparation for classes

When visiting a fitness club for the first time, a person will be asked to undergo basic testing, which involves filling out a health questionnaire and performing simple exercises on various muscle groups.

After analyzing the collected information, the coach will determine the athlete’s physical fitness and, based on this parameter, give him recommendations about attending a specific water aerobics group.

Water aerobics groups:

• “beginners” - the lesson lasts no more than 30 minutes;
• “experienced” - complicated training lasts about 60 minutes;
• “professionals” - a set of exercises of increased complexity, performed non-stop for an hour.

Basic exercises for losing weight. Execution technique

Water aerobics (reviews and results of athletes from specific fitness clubs will allow a beginner to draw a conclusion about the professionalism of the chosen instructor) implies strict adherence to generally accepted exercise techniques.

Exercises for legs, thighs and buttocks

In getting rid of excess volume in the lower body, the following will be effective:

Exercises for the waist and abdomen

You can make your waist and lower abdomen slimmer with:

Basic exercises

Prepare your gloves and dumbbells for water aerobics and get ready for the main exercises. The simplest exercise is running - being chest-deep in water, run, run the same way as you would do it on land. It is allowed to run in place or around the perimeter of the pool. You need to do this exercise for at least 15 minutes.

• To work on problematic hips and buttocks, you need to be waist-deep (and preferably chest-deep) in water and turn to face the handrails. Raise your right and left legs up, take them back and lower them. This exercise must be done at least fifteen times.
• The next exercise involves jumping. Hold the handrails with your hands and jump, taking turns turning your whole body to the right and then to the left. This exercise helps work the oblique abdominal muscles.
• Another exercise begins when you turn your back to the side. Leaning up, begin to raise your legs forward and do either a scissor cross or a bicycle.
• Standing in waist-deep water, place a non-sinking object in front of you, such as a ball or a piece of foam. Lean on him and try to drown him.

All water aerobics exercises are aimed at effective weight loss. Therefore, if you conscientiously follow the trainer’s instructions, you will certainly be able to get rid of those extra pounds and get in shape as soon as possible.

By the way, after reaching the optimal weight, you can maintain your shape by continuing to do water aerobics or ordinary fitness. You can buy a gym or pool membership so that you have a constant opportunity to exercise.

Water aerobics for weight loss is a real phenomenon. Never before has playing sports and losing weight been so pleasant, interesting and exciting! You can buy all the necessary equipment (gloves or dumbbells for water aerobics, for example) and practice at home (if you have a pool at home, why not repeat a couple of exercises?).

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Classic program for water aerobics classes

The classic program in water aerobics classes allows people with any physical fitness to effectively work out the muscular corset.

Running in water

The correct exercise technique looks like this:

1. Take a vertical position; pull in the stomach; bring your shoulder blades together.
2. Alternately pull your legs bent at the knees towards the chest area, making sure that the direction of the movement comes from the femoral part of the body.
3. When the leg is at the top point, swing forward with the opposite arm without bending it.

The speed of the exercise is determined by the fitness instructor. In the vast majority of cases, it depends on the physical preparation of the athletes, as well as the stage of training.

Cycling in water

Cycling in water, to achieve maximum effectiveness from water aerobics, must be performed in accordance with generally accepted technique.

Technique:

1. Stand up straight; bring the abdominal muscles to maximum tension; place your hands in a free position.
2. Alternately, maintaining a smooth transition, bend one leg, bring it to the stomach, and then stretch it slightly forward, replacing it at the top point with the opposite limb.
3. It is necessary to perform a movement with your hands that imitates the movement of the upper limbs during frog swimming.

Running diagonally

The technique of this exercise repeats the algorithm for cycling in water. The main difference is the position of the body. When running diagonally, you should move your upper body forward and push your hips back, thus placing your torso in a diagonal position.

Pushing forward

For this exercise, the fitness trainer gives his students a foam pole - noodle:

1. Take a vertical body position. Bend your knees at an angle of 90 degrees.
2. Take the noodle with both hands and place it in front of you in the chest area.
3. Simultaneously with exhalation, press on the sports equipment. Dive the noodle until your arms are completely straightened.
4. Relax the muscles of the upper limbs, and then allow the foam pole to float to the surface on its own.
5. When moving the noodle, it is recommended to perform steps in place for the best use of all muscle groups.

Emphasis

It is recommended to use a noodle as a support in the exercise:

1. Place the foam pole behind your back, passing its ends under your arms forward.
2. Straighten your back, pull your stomach in.
3. As you exhale, sharply lift your feet off the supporting surface of the pool. Pull your knees towards your chest. When changing the position of the legs, the body must remain motionless.
4. Hold the position for 3 seconds.
5. Slowly lower your lower limbs to the starting position.

Pressure

To perform the exercise correctly, you must adhere to the generally accepted technique:

1. Position yourself vertically; place your feet under your shoulders; Take the noodle in your hands and place it in front of you at chest level.
2. As you exhale, move your straight leg back. Simultaneously with lifting the limb, you must press on the foam pole. Lower your body down until a straight line parallel to the floor is formed. The face at the lowest point should be under water.
3. Return to original position. Repeat step 2 using the opposite leg.

Lunges

Following the technique of performing the exercise will allow you to effectively work out the buttocks, back and front surfaces of the thigh:

1. Fix the ends of the foam noodle in your hands. Bring the sports equipment out in front of you.
2. As you exhale, press down on the pole, completely immersing it in the water.
3. Step over the noodle with your right foot. Place your foot on the floor. The knee should be bent.
4. Hold the position for 3-5 seconds.
5. Return the lower limb to its original position.
6. Repeat steps 2 – 5, using your left leg.

Running in the pool

This exercise must be performed with a flexible noodle:

1. Place the foam noodle behind your back. Bring the ends of the tourniquet forward. Rest your forearms on the sports equipment.
2. Perform alternate lifting of the legs to the stomach at a fast pace, while moving from one edge of the pool to the opposite. The body must remain motionless during the exercise.

A set of water aerobics exercises in the bath

1. Sit in a bathtub filled with water at a comfortable temperature for you. Bend your knees and slightly pull them towards you. Now grab your knees with your hands. At the same time, try to straighten your legs while resisting with your hands. Repeat the exercise 5-10 times. 2. While sitting in the bathroom, lift one straight leg up and pull the toe towards you. The second leg should lie straight at this time. Stay in this position for a few seconds and then do the exercise on the other leg. 3. Now pull one knee towards your chest and, holding it with your hands, try to straighten your back. Exhale, relax. Switch legs. Repeat the exercise 3-5 times on each leg. 4. Bend your knees and clasp them with your arms. Take a breath. As you exhale, arch your back straight like a cat. Stay in this position for 2-3 seconds. 5. Sit in the bath with your knees bent. Grasp your toes with your hands and begin to slowly straighten your legs. Don't let go of your hands, pull your heels back, away from you. After a few seconds of tension, relax. Repeat the exercise 3-5 times. 6. Raise both legs together at a right angle and fix them in this position for 3-5 seconds. 7. Bend your knees and press them as close to your body as possible. 8. Turn onto your side and lift your leg as high as possible. Do 10-15 repetitions and, turning over to the other side, repeat the exercise. 9. Lie on your stomach and lift your legs one at a time as high as possible.

There is nothing complicated or fundamentally impossible in these exercises. But their regular implementation can bring many benefits: general correction of the figure, increased stretching and increased elasticity of the muscles, a visible improvement in the condition of the skin (the skin becomes more elastic, and cellulite formations become less noticeable).

In addition, the above exercises do not take much time.

Tips for effective training

To increase the effectiveness of water aerobics training, fitness trainers recommend that beginners follow these basic tips:

• avoid eating 2 hours before and after class;
• Before diving into the pool, you should take a shower, washing off the layer of dust from the skin;
• after finishing your workout, you need to visit the shower again to wash off the bleach;
• on days of water aerobics, it is necessary to apply nourishing cream to the skin at least 2 times;
• maintain a drinking regime, and not only during sports;
• strictly follow the technique of performing the exercises (if the algorithm of actions is not clear, and the fitness trainer has no opportunity to clarify the details, a specific load should be skipped, thus minimizing the risk of injury).

Reviews and results from people who regularly attend water aerobics prove the effectiveness of this type of training not only in losing weight, but also in maintaining muscle tone.

Regardless of the age and physical condition of a person (for example, pregnancy), before attending a group training session in the pool, he should make sure that there is no allergic reaction to chlorine.

Otherwise, irritation will appear on the skin during the exercise, which will create acute discomfort for the person and distract him from following the technique of performing the exercise.

Results after water aerobics classes

It all depends on what you expect and how many calories you will burn during exercise. Vigor of body and spirit, good mood will appear after the first workout.

To strengthen muscles and lose weight, you will have to work hard, the main condition for achieving a significant result is regularity. Twice a week for 2-3 months, provided you follow the diet, and you will see the results before and after classes, the measuring tape on your waist and hips will show a figure several centimeters less than the day you first came to the pool.