How to Lose Belly Fat With Water Aerobics

Deep water aerobics burns calories to lose belly fat.
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Water aerobic exercise is a gentle, yet effective way to lose belly fat. Although it is not possible to spot reduce, with frequent participation, you will also lose fat from storage places all over your body. Swimming abilitiy is not required to join a water fitness class. In many classes, your feet remain on the floor of the pool. However, if you like to float in water, a deep water aerobic workout provides an intense, but no-impact activity to burn fat.

Shallow Water

    Walk forward, backward and sideways in shallow water that is between waist- and chest-high for five minutes to warm your body. Land on the ball of your foot and roll through to your heel as you walk to protect your knees. Stand tall with your back straight and your stomach contracted. Use your hands to push and pull the water as you walk.

    Speed up the pace of your walk to increase your heart and breathing rates. Aim to exercise between 55 and 85 percent of your maximum heart rate. Remain closer to 55 percent if you are new to water exercise. Increase your intensity to 85 percent if you are an experienced fitness participant.

    Add aerobic activities such as jumping jacks, high knees, heel touches, cross-country skis and jogs to keep your heart rate elevated. Perform each movement for two to three minutes.

    Include directional changes such as backward running, sideways grapevines or step touches, and backward jumps. Include vertical challenges such as jumping up with your legs straight, or jumping up and lifting your knees.

    Exercise for 30 to 60 minutes three to five days a week to burn calories and lose belly fat.

    Cool down at the end of your session with five minutes of water walking.

    Combine your workout with a healthy eating program from your doctor for best results.

Deep Water

    Select a floation belt based on the size of your stomach. The ends of the belt should have approximately a fist's distance between them. Attach the belt around your waist. Tighten the belt so that it does not slip over your chest.

    Walk down the steps into the deep water until the water is at shoulder level. Float in a standing position with your feet toward the bottom of the pool until you are comfortable with the way the belt feels around your waist.

    Begin an eight- to 10-minute warmup. Walk forward, backward and sideways. Use your arms to reach in front of you, swing around to the back and pull you forward. Use your arms to push the water when moving backward.

    Increase your workout pace and run through the deep water. Aim to exercise between 55 and 85 percent of your maximum heart rate. Add other movements such as forward leaps, cross-country skis, front kicks, side kicks, vertical flutters and twists to add variety.

    Perform your deep water movements for 30 to 60 minutes three to five days a week.

    Cool down with eight to 10 minutes of low-intensity water walking.

Aquatic Classes

    Join a water aerobics class to elevate your heart rate and burn belly fat. Visit your local aquatic center to find a class that fits your workout style and schedule.

    Select from shallow water aerobics or deep water aerobics, which contain the same types of movements as previously described. Look for other water classes such as danced-based workouts, kickboxing water classes, water boot camps or water circuits that combine strength training with aerobic exercise.

    Speak with the instructor for workout modifications based on your abilities and limitations. Aim to participate in an hour-long water workout class three to five days a week. You can burn up to 402 calories in an hour if you weigh 160 pounds.


    • Calculate your maximum heart rate prior to water exercise. If you are male, subtract your age from 220. If you are female, multiply your age by 0.88 and subtract the result from 206. Then, multiply your maximum heart rate by 0.55 and 0.85 to determine your exercise heart rate range.

      Locate your pulse on the side of your neck or on the underside of your wrist closest to your thumb. During your workout, count the beats you feel within 10 seconds. Begin with zero. Multiply the result by six to determine if you are within your workout range.


    • You are able to modify the water exercises based on your fitness level. However, speak with your doctor about the right exercise intensity for your health.

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