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Aqua Aerobics by Shirley and Nancy

How It Works

Take the plunge and try this low-impact workout that builds muscle strength and boosts your endurance. It's fun, and it can be as challenging as you like.

A water aerobics class typically lasts an hour. An instructor will lead you through a series of moves, often set to music to keep you motivated.

Each water aerobics class includes a warm-up, cardio and strength-training exercises, and a cooldown. Expect exercises like water walking, bicep curls, leg lifts, and kickboard moves. You won't be swimming, and most water workouts are done in the shallow end of the pool.

The buoyancy of the water is easy on your joints. That makes water aerobics a good choice if you have joint problems, chronic pain, or are recovering from injury. It's also popular among seniors and pregnant women.

Though it's low-impact, you can make the workout harder.

Intensity Level: Medium

You'll rev up your heart rate, but the water won't jar your joints.

Areas It Targets

Core: Yes. Most water aerobics classes include lunges, side leg lifts, and other moves that work your abs and other core muscles.

Arms: Yes. Moves like underwater bicep curls will work the arms. Pool noodles and kickboards can also be used for added resistance.

Legs: Yes. Walking, jogging, jumping jacks, and underwater kicks are popular in water aerobics workouts.

Glutes: Yes. Squats, lunges, and high knee kicks help tone your glutes.

Back: Yes. Low-impact water workouts can help strengthen back muscles and ease back pain.


Flexibility: Yes. Water aerobics helps improve your flexibility.

Aerobic: Yes. Even low-impact water aerobics will get your heart rate pumping.

Strength: Yes. The resistance of the water helps tone muscles and build strength.

Sport: No. This is a fitness activity, not a sport.

Low-Impact: Yes. Water aerobics is a great low-impact workout.

Instructors often use pool noodles, kickboards (if available), and foam weights designed for water aerobics classes (we provide this equipment).  (helmer, 2023)

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