When it comes to getting a beneficial workout in the least amount of time, water aerobics can pack a double punch. According to the IDEA Health & Fitness Association, not only is it an aerobic workout that benefits the cardiovascular system, water aerobics is also a strength training regimen, due to the resistance it takes to push your body through the water. If you're looking to add a little extra resistance to your water aerobics routine, you can include foam dumbbells. As you start out, be sure to do a 5-minute warm-up such as running in place or swimming laps. Then move on to doing these water dumbbell exercises in chest-deep water.
Bicep Curl
Hold a barbell in each hand, with your arms at your sides and palms facing up.
Lift your forearms to water level, keeping your upper arms in place and your elbows tight against your body.
Turn your hands so your palms face the water and push your arms downward until they reach your sides.
Repeat this exercise 10 to 12 times. Take a one-minute break and do a second set if you feel you can.
Runner Position
Hold a dumbbell in each hand, with your upper arms to your sides, elbows bent and the lower arms at a 90-degree angle.
Run in place or across the pool.
Swing the opposite arm upward and across the body as you take your steps in the water. So if your left leg is in motion, swing your right arm upward.
Continue the runner's motion for 5 to 10 minutes, or until you feel you can't go any further.
Chest Fly
Foam dumbbells
Swimming pool
As with any strength training routine, be sure to give yourself a day in between workouts to give your muscles time to rest and recover.
Hold a dumbbell in each hand and straighten the arms by your sides. Stand with your feet shoulder-width apart for balance.
Lift both arms outward in a "fly" motion, stopping when your hands reach the surface of the water.
Bend at the waist to about 45 degrees and pull the dumbbells in toward the front of your body, pausing when your hands are just in front of the hips. Out of the water, the fly is often done by meeting the hands in front of the chest, but it can be done slightly differently in water aerobics, to utilize the resistance of the water.
Straighten your back so you're upright in the water once again, and then push the dumbbells back to the "fly" position.
Repeat the exercise 10 to 12 times, rest for one minute, and then perform another set if you are able.
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Writer Bio
Nicole Vulcan has been a journalist since 1997, covering parenting and fitness for The Oregonian, careers for CareerAddict, and travel, gardening and fitness for Black Hills Woman and other publications. Vulcan holds a Bachelor of Arts in English and journalism from the University of Minnesota. She's also a lifelong athlete and is pursuing certification as a personal trainer.