Water aerobics exercises: benefits for weight loss and health

Aquatic aerobic exercise is the safest way to get the most benefits from physical activity in the water. You will get the opportunity for healthy stress relief, additional motivation, and effective fat burning. The benefits of water aerobics are endless! Water aerobics for weight loss is an excellent way to combat excess weight , or a way to simply exercise for lovers of the pool and water.

Question: What is the easiest way to instantly get rid of extra pounds? Answer: Go deep into the water.

Although it is not an instant solution, water exercises provide good fitness results relatively quickly. This is because, unlike physical activity "on land", when you work in water, there is natural resistance and reduced gravity. So your muscles work harder, but you feel it less . Your heart rate is also lower during aerobic activity in a pool than during exercise on land.

Why water aerobics is more effective than classical sports

Here's what Torben Hersborg, an osteopath from Central London Osteopathy and Trauma Clinic, says about this: “The main benefit of aquatic exercise is strengthening and protecting joints . When you do exercises “on land”, for example, running or squatting, then one way or another, but it affects the joints, but if you exercise in water, then there is no gravity that can adversely affect the joints.”

When you run, every time your foot hits the pavement, your spine receives a shock equivalent to five times your body weight. Most marathon runners put excessive stress on their spine at the end of a race, which ultimately leads to problems and injuries to the vertebrae.

Water aerobics is an excellent choice for those who love sports and water.

Exercising in water eliminates this impact, protecting your joints. Experts believe that the buoyancy of water can reduce the impact on joints by more than 85%. Many athletes often train in water when recovering from an injury.

However, do not be mistaken that if exercises in water are gentler on the joints, then the workout itself is softer and simpler! Physical exercise and a specially tailored water aerobics program forces your muscles to work harder to burn more fat.

This kind of physical activity tones up much better than ground exercises. This happens because the body has to push out water every time it is immersed in it.

Doctor's review: “Every movement you make in the water means that you are fighting against its resistance. You work out a lot more than you normally would when working out at the gym. While regular running burns about 6 calories per minute, aqua running can burn up to 11 calories per minute. A nice bonus is the cooling effect of water on the body, which means there is less risk of dehydration.”

Can you call exercise in water absolutely useless?

On the contrary, when they ask me what water aerobics gives and whether it is worth doing it, I always answer that it makes sense. There is both meaning and effect. And this effect is quite significant for the body and beauty in general.

Under the epidermis, that is, the top layer of skin, is subcutaneous fat. It performs the most important function - it provides skin elasticity and participates in its renewal processes. But over time, this layer of fat ages and loses its functions. After just a year, these fat cells are considered old.

In order for skin regeneration processes to occur continuously, this subcutaneous fat layer must be replaced in a timely and periodic manner. By doing water aerobics, a person starts the process of this necessary replacement.

After all, old fatty tissue goes away with exercise and water, and new fatty tissue grows thanks to the protective mechanism of the body itself. As a result, we get active skin renewal

And this is so important for our appearance, for maintaining youth and preventing wrinkles!

Indications and contraindications

Aqua exercises are ideal for those returning to exercise after an injury or after a long period of inactivity as they have minimal impact on the joints. Such exercises are also recommended for older people, because... water allows you to make more movements than on land, incl. flexibility exercises.

Young mothers and people with lower back problems can engage in water exercise, as water supports the body, relieving pressure from the spine. You also don’t have to be an Olympic swimmer to start doing this type of fitness - often water aerobics for beginners to a healthy lifestyle is a great solution and the first step on the path to health, and is also a completely replacement analogue of “land-based” exercises, for example, exercises with a fitball.

Water aerobics exercises can be done by everyone

Most aqua exercises are done in water no deeper than chest level, and your feet will always be able to touch the floor. Some of the exercises may even help improve your confidence in the water and your swimming technique.

People with chronic conditions like osteoarthritis and fibromyalgia , women who love going to the gym, women who hate going to the gym, overweight women, women who have never exercised, athletic grandmas—water aerobics is for you!

If you are pregnant or suffer from arthritis, be sure to inform your instructor. Pregnancy can cause some joints to become more mobile, especially in the pelvis, so you can injure yourself if you're not careful. Arthritis sufferers can also damage their joints if they are put under too much stress.

There are many reasons why people do water aerobics. One of them is that regular sports activities become more difficult over time or can become boring. Fitness in water is always interesting, and also puts minimal stress on the body.

Comfortable workouts with your peers accompanied by good music - perhaps this is what you have always been looking for!

Water aerobics. Photo. Reviews and results Before and After

Kira, 34 years old:

A couple of months ago, a water aerobics section was opened in the city, and I decided to try it, since I had heard a lot about it before. These classes are much more interesting than monotonous movements in the gym, and I liked them. After classes, you feel a pleasant tension throughout your body, and your mood improves thanks to the cheerful and dynamic music. After the first training, my whole body hurt. Then the muscles became toned and the discomfort went away. In almost 3 months of training, I lost 5 kg. My body has become more toned. I'm not going to stop there.

Larisa, 31 years old:

I was always very overweight, I hated my body, but playing sports at that weight was real hard labor for me. I ran out of steam very quickly and could not overcome the weakness in my body. Once on vacation I joined a water aerobics group. Working in the water, it was as if I didn’t feel my weight. I liked it so much that I decided to continue when I got home. An additional advantage of water aerobics for me was that all the exercises are performed under water, and I stopped being so embarrassed about my body and was able to relax. In a year and a half of training in the pool and with a healthy diet, I lost 20 kg. Of course, I still have some work to do, but at least I believed in myself.

Nina, 26 years old:

After giving birth, I gained 14.5 kg. I really didn’t like my body, but I had no one to leave the child with, and therefore I could not exercise to get my body in order. One day, the mothers at the playground suggested that my child and I do water aerobics for kids. So I started going to classes with my little son. Both he and I really enjoyed the classes. Now he has grown up and went to kindergarten, and I continue to do water aerobics for myself. After several years of training (I didn’t go very regularly, sometimes due to my child’s illness I couldn’t get into the pool for a long time), I regained my previous shape. Of course, I didn’t rely only on aquafitness. I also walked with the child, played active games with him, and tried to eat right. So, girls, who have already given birth, do not despair. Take your baby and sign up for classes in your city. And for those who are still in a position, start now so as not to completely neglect yourself. I really regret that I didn't start earlier.

What you need to know before starting classes

Water aerobics is aerobic exercise in water; often used to lose weight. Excluding swimming, it covers the best part of aquatic fitness, and like other group fitness activities, includes an instructor.

Before we dive into the amazing benefits of water aerobics, here are some things you should consider if you decide to give this type of fitness your time:

1. Range of motion. In addition to a set of exercises that are usually performed to music, water aerobics combines simple movements such as jumping, walking, moving the arms and bending the knee. All you have to do during the workout is follow the instructions of the instructor.
2. Average training time. Most classes last between 30 and 60 minutes. This is usually when the warming up and preparation kicks in. But that doesn't mean you can't start stretching before your workout to get used to the water temperature.
3. Special sports equipment. There is no need for special equipment for classic water aerobics. It is enough to have a swimsuit and a hat with you. However, the use of various accessories as additional equipment is becoming increasingly popular.
4. Aquatic fitness specialist Olga gave some tips on choosing clothes during water activities. Olga is sure that a swimsuit is the ideal solution, because... knitwear tightly fits the body, tightens and holds all important parts of the body. Feel free to wear a T-shirt over your swimsuit if that makes you more comfortable. You may also need latex shoes (walking on the bottom of the pool can cause pain in your feet due to the rough surface of the bottom).

Water therapy from ancient times to the present day

Since 2400 BC. In the Ancient World, from Asia to Greece, immersion in water was seen as a religious experience, as a method of healing, and as a way to train warriors. The Greeks, and after them the Romans, believed that water had unique healing properties and practiced hydrotherapy to treat joints and other diseases. And in the monasteries of Ancient China, monks perfected the accuracy of strikes in water. By 500 AD water treatments fell out of favor. It was only in the 1700s, thanks to a special technique developed by the German physician Sigmund Hahn, that hydrotherapy again became a part of medicine.

In the 20th century, the principles of the modern form of pool gymnastics were shaped by famous television personality and professional fitness trainer Jack Lalane in the 1950s. He was the first to suggest water aerobics on his daily television show LaLane. As interest in a healthy lifestyle has increased, the popularity of new sports has begun to gain momentum. The advantages and benefits of water aerobics have already been so obvious that gymnastics in the pool is included in the training program for athletes, those recovering from injuries and operations, and the elderly.

Water aerobics for active weight loss

Exercise in water burns 1.5 times more fat overall than during land-based exercise. This is influenced by the following factors:

• The pressure of the water surrounding the body helps improve blood circulation. This makes it easier for your body to burn fat.
• Being in water promotes diaphragmatic breathing. By taking in more oxygen per breath, the body burns fat faster.
• Due to the difference in water temperature and body temperature, thermogenesis activates the fat cells in your body to produce heat during water aerobics, thereby allowing you to lose weight.
• Resistance when moving the body in water increases muscle work, as a result of which the base level of metabolism is activated.

Nutritional recommendations to enhance the effect

To achieve results you need to follow certain recommendations. They promote stable and sustainable weight loss. Basic rules for water aerobics:

1. Strictly follow all instructions and recommendations of the trainer.
2. Don't eat at least two hours before your workout.
3. The duration of the first sessions should not exceed 20–30 minutes. The time needs to be increased gradually.
4. You should dive into the water slowly.
5. If you feel tired, stop exercising immediately.
6. After training, you need to rest a little and regain your strength.
7. The first lessons are necessarily carried out at shallow depths.
8. Always first let your body get used to the water and adapt. Swim a few meters, jump.
9. When doing the exercises, you should not rush.

Diet is an important component of losing weight when doing water aerobics. Principles of dietary nutrition:

• eat up to 5-6 times a day, in small portions;
• minimize the consumption of sweets, eat sweets only in the first half of the day;
• give up alcohol, fatty and fried foods, sausages, smoked meats, fast food and flour;
• Breakfast and lunch should account for about 75% of food, dinner – 25%;
• eat fresh vegetables and fruits, be sure to include protein foods in your diet to strengthen muscle mass (meat, eggs, fish, nuts, low-fat dairy products);
• drink at least 1.5 liters of clean water per day.

If you stick to a balanced diet, your workouts will be more effective.

How many calories are burned during a water aerobics workout?

You can lose weight in the pool.
The amount of calories burned will depend on the weight of the trainee and the intensity of the exercise. Water aerobics for beginners should be of lower intensity than for those who have been attending water fitness for several months. The average results are shown below:

• 65 kg - 145 calories in 30 minutes.
• 90 kg - 190 calories in 30 minutes.
• 113 kg - 240 calories in 30 minutes.
• 136 kg - 285 calories in 30 minutes.
• 158 kg - 335 calories in 30 minutes.

Several months of regular exercise will significantly improve your physical fitness and tone your muscles. It is recommended to attend classes at least 3 times a week .

How the lesson is conducted

Water aerobics classes for children are conducted using a variety of objects that always attract the attention of every child. These can be balls and foam structures of various configurations.

At the first meeting, we offer children the simplest exercises so that they can become familiar with the water and not be afraid of it. Then the exercises gradually become more difficult. All the exercises and games we offer are short-lived, but there are a lot of them, because keeping a child busy for a long time with just one thing is quite difficult. The duration of the lesson for children under 6 years old does not exceed 30 minutes.

Water aerobics for children aged 6-9 years includes elements of competition and water polo. This lesson lasts 45 minutes. For the teenage group (10-15 years old), we offer most of the exercises that help create a beautiful body shape. Also, a lot of attention is paid to different types of swimming.

Classic program for water aerobics classes

Some good exercises. Beginners should not do them right away. Master one, then move on to the next. You need to perform this set of water aerobics exercises regularly: 3 times a week to get positive results:

Running in water (running in depth, running with scuba gear)

Watch the video showing the execution of the element:

• Stay upright.
• Keep your abdominal muscles pulled in and tight to stabilize your heart muscle.
• Move forward from your center of gravity (hips), not your center of buoyancy (chest).
• Pull your knees straight up to your chest while your opposite leg reaches all the way down. Swing with the arm opposite the leg that performs the physical element.

Cycling in water

An excellent choice for those who spend a lot of time sitting, the exercise trains the hamstrings and buttocks.

Watch water aerobics online on video:

• We make a “bicycle” movement, using the entire leg: from the upper thigh to the toes.
• Keep your abdominal muscles pulled in and tight to stabilize your heart muscle. Try not to move your torso.
• See where you are “going” when traveling in the opposite direction!

Running diagonally

• Reminiscent of a bicycle exercise, but with the torso bent forward. This exercise works the abdominal muscles more.
• Keep your abdominal muscles pulled in and tight to prevent your neck and back from arching.

Burning calories - a combination of several elements

This exercise uses the arms and legs. Pay attention to your body during the workout: when you throw your arms forward, you are working your pectoral muscles, anterior deltoids and biceps. When you push your arms back, you engage the rear deltoid, triceps, and rhomboids.

• Stay upright.
• Keep your abdominal muscles pulled in and tight to stabilize your heart muscle.
• Swing your legs back and forth, while crossing your arms.

For the abs and belly

Water is good for working out your stomach and abdominal muscles. Although this part of the body is the most difficult to train, there are effective exercises that will be useful for weak abdominal muscles, back problems and for those who have recently given birth to a child.

1. Grab the side of the pool and begin to pull yourself up with your legs together towards your chest. Ten repetitions for each side.
2. Don't let go of the side, start imitating riding a bike. First, pedal towards yourself, then away from you. And so fifteen times.
3. To pump up the oblique abdominal muscles and get rid of drooping sides, you need to do the following exercise: pretend that you are sitting, your back is straight, your knees are straight, relax your shoulders. Start turning first to the right, then to the left. Twenty repetitions for each side.

Water aerobics with noodles

Noodle (from English “vermicelli” - a flexible stick made of foam). Based on the definition, it becomes clear that noodles water aerobics is water fitness with elements of additional equipment. Noodle serves as an additional accessory for effective training in the pool, with the help of which you stay on the water.

Let's look at some noodle workouts: The number of repetitions will vary depending on your current fitness level.

Pushing forward

The exercise focuses on the upper body, but can extend to the entire body, depending on the position. While standing in deep water, hold the noodle near your chest, palms down, under the surface of the water. Press down on the noodle, keeping it submerged, until your arms are straight. Then relax and let it float to the top. To use your entire body, do this exercise while stepping in the water.

Emphasis

The element is performed at the depth of the pool with a noodle passed through the hands behind the back. Bend your legs sharply under you (toes pointing towards the bottom of the pool), pull them towards your chest. Hold for 2 seconds, then return to the starting position. Repeat the exercise 10 times.

Pressure

Standing in the water at waist level, stand shoulder-width apart and hold your noodle in front of you on the surface of the water. Push yourself against the stick while moving one leg straight back until your body is parallel to the bottom. Repeat with the other leg.

Lunges

Start doing the physical element at depth by holding one end of the noodle in each hand and extending your arms in front of you. The hands must be close to each other so that the leg can be moved. Step forward, lifting your leg, and then push the noodle down and place your foot in the U. Make sure your foot touches the bottom of the pool before returning to the opposite position.

Running in the pool

The element is performed at the depth of the pool with a noodle passed through the hands behind the back at waist level. Form a U shape so that the resulting shape flows around your body. Place your hands on the front of the noodle. Start on one side of the pool and work your way to the other side, moving your legs. The resistance of the water will make it difficult to run, which will create muscle tension in your legs. You can also use your arms as when walking.

Mastering basic movements

To make it easier for beginners to master the basic elements, we offer you a set of movements with pictures and our tips for performing them:

"Plank". You need to lie down on the water and stretch your body in one line. Try to hold out as long as possible.

Hand rotations. We are standing in water up to our necks. We swing our arms counterclockwise, as well as upward. This exercise helps strengthen the muscles of the arms and upper shoulder girdle.

Run in place. Walking and running in the water helps to work out not only your legs and butt, but also your abs. You can also add arm swings to the exercise, and you get a complex for the whole body.

Jumping, swinging, kicking. All these movements put stress on the thighs, calves and buttocks. You can complicate the task using a special step platform.

Boxing. Standing in the pool up to your neck, you need to make movements with your arms, as if you were boxing.

"Scissors". You need to rest your hands on the side of the pool and swing your legs, bouncing as you do so.

Before the start of the lesson, the trainer will conduct a warm-up. And after finishing, you will have to spend 10 minutes stretching. Move smoothly and slowly, feel your body, enjoy the workout.

As you adapt to the initial load level, the trainer will make the task more difficult. To add strength to your workout, you can exercise with dumbbells, noodles and other sports equipment.

Beginners often wonder how long it will take to see results? The answer to this question is purely individual. In most cases, changes appear after a month of intense training. You can track them using photos before and after the start of classes.

We hope our article helped you understand what water aerobics is and how it is useful for losing weight. Share the article with your friends - it’s useful for them, and it’s nice for us. Thank you and good luck!

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Exercise equipment

There are many different types of exercise equipment and additional accessories for water aerobics. Here are some of them:

• Aqua Dumbells are “dumbbells” that are used during water training to enhance the effect of strength training, which will not only help strengthen the muscles of the arms, but also stabilize the cardiovascular component.
• Cuffs - support the body in the water.
• Noodles is a water stick. It is made of polyethylene or foam rubber, which gives the product additional flexibility and lightness.
• Gloves - necessary to enhance water resistance.
• Swimboard.
• Waist Belts – These belts have a foam core that helps the body maintain buoyancy while performing aquatic exercises or while water skiing.

Sample menu for the day

Eating right can be delicious. You just need to carefully plan your diet. For example, you can view the menu for one day.

Daily nutrition menu:

1. Breakfast is the highest calorie meal. In the morning you can eat an omelette steamed from two eggs and vegetables and a couple of pieces of cheese on a slice of black bread. Buckwheat porridge will also be useful. It is better to use green tea as a drink.
2. For lunch it is better to eat liquid food. It can be fish soup, broth or borscht cooked with lean meat, with a minimum amount of fat. As a drink, you can use compote with a little honey instead of sugar.
3. For dinner, you can eat a small piece of turkey breast or lean fish, with boiled vegetables or salad, seasoned with lemon juice and soy sauce or low-fat kefir with garlic and a pinch of salt. You can drink kefir or green tea.

This is a sample menu for the day. Between meals, there may be small snacks. In the evening it can be low-fat yogurt or kefir, and in the afternoon a few nuts or any fruit except grapes and bananas.

Water aerobics exercises are a really healthy and effective way to lose weight. Therefore, in the absence of contraindications, you should definitely take a closer look at it. Work on yourself and be healthy!

Exercises in the pool to reduce belly fat

A beautiful waist and defined abs are the very first results that women see when they start going to the pool to lose weight. These zones receive especially obvious load, so they react earlier than others. They don’t even require separate exercises, but for a more pronounced effect it’s worth choosing an individual complex for yourself. Below are several effective exercises in the pool for weight loss, both with weights and sports equipment, and without them.

Water aerobics

Of the variety of exercises that can help you lose belly fat, experts especially highlight the following three:

• Using a board, lie on it with your back, legs extended. Bend your knees, pull them towards your stomach and straighten them back. Do 35 times per approach.
• From a vertical position, quickly raise your legs bent at the knees up, simulating running without moving forward. Do continuously for 3 minutes.
• Gymnastics in the pool for losing belly fat will be incomplete without a “bicycle” performed from a vertical position. A noodle will help you stay on the surface.

Exercises for the buttocks in the pool

The program proposed below forces you not only to keep your abs tense, but also to work your gluteal muscles, so you get a double effect in losing weight and drawing contours. The exercises are simple, but some require equipment:

• Place the noodle horizontally behind your back and grab it, pull your bent knees to your stomach and turn your legs left and right. Repeat 30 times.
• Standing vertically, lift your leg off the bottom and sharply lift it up, making a swing. For each 20 repetitions.
• Performing this exercise resembles a star jump: legs apart, arms down. Bring your legs together and spread your arms, palms down. Quickly take the starting position. Repeat 40 times, the pace is active.

Benefits of water training

According to doctors, water training has a number of significant advantages compared to conventional aerobic exercise. Let's see why they are so useful.

Secondly, the functioning of the respiratory system is normalized , which compensates for the lack of oxygen during contractions and facilitates the birth process. In addition, water aerobics perfectly tones muscles and ligaments, preparing the female body for a serious test. However, there are always exceptions to everything. Therefore, if you have certain doubts and concerns about the baby’s health, it is better to first consult with a specialist.

• And of course, it’s much more pleasant to train, feeling pleasantly cool and fresh, rather than sweating in a stuffy gym.

A set of exercises for weight loss

If water aerobics is prescribed, exercises for losing weight in the abdomen and sides should be started only after a preliminary warm-up has been carried out and the muscles have been sufficiently warmed up. When performing special exercises, you can use sports equipment for swimming pools. Special fins, plates on hands and other burdensome objects can be used. Each method usually has an individual plan and is suitable for men and adolescents.

Exercises for the abs

Abdominal press exercise
To work on your body correctly, you only need to follow tactics and a time period. Regardless of your experience in aquafitness, you only need to do two exercise options; swimming is allowed in between.

1. We lie on our back until we feel balance. Next, we place our hands at the seams, palms down. We breathe deeply, as we exhale, we bring our legs bent at the knees to the chest, then lower them to the starting position. To increase the difficulty and increase the load, you can alternately pull your knee to the opposite shoulder. Each exercise is performed 10 times in two approaches.
2. Gymnastics with fitball. We hold the handrails in the pool with both hands. We hold a sports ball between our feet. We perform leg lifts 20 times. Movements should be smooth and careful.

Waist exercises

Hip turns in water for a thin waist
To remove accumulated fat on the sides and waist, you need to follow a small set of exercises.

1. We move to a sufficient depth in the pool, it is advisable to use a place where your feet will not reach the bottom. We press our legs to our chest and rotate our body. We perform 10 repetitions for each side.
2. We plunge into the water up to our chests, holding our hands behind our heads. We stand on one leg, bend the other at the knee and bring it to the elbow. You should do 13-15 repetitions. It is better to perform the exercise sharply so that a load is created on the muscles and the gymnastics is effective.

Don't forget about breathing exercises during the break. At this time, you can slowly walk around the pool, moving your hands through the water towards your stomach. The resulting waves will hydromassage the skin.

Using dumbbells

Exercises with aqua dumbbells
The technique is called aquashaping; it is a special set of exercises in which the main emphasis is on sports equipment. You should study according to the algorithm. It is better to alternate with other activities.

1. We take one dumbbell weighing 1 kg in each hand, walk in place, raising our knees as high as possible in front of us. Hands must be raised and lowered alternately. The duration of such gymnastics is 2 minutes.
2. We find a section of the pool where the water is waist-deep, put our feet shoulder-width apart, stretch our arms sharply forward and return them back, perform this for two minutes.
3. We remain in the same position, stretch one arm forward a little, tilting the body, leave the other arm with the dumbbell behind. We are trying to fight the water, dodging down. We change the position of the hands every 15 times. The task can be completed in two approaches.
4. Feet together, hands with dumbbells in front of you. We make a jump, bending our knees, trying to reach our chest with them. Each time you need to simultaneously bring your arms in front of you so that the dumbbells touch. Do 10 reps.

Such exercises in water to lose weight in the stomach and sides will give the first results after just two weeks of regular exercise.

Anita Lutsenko's tactics

Exercises in the bathroom for weight loss
When turning to Anita Lutsenko’s method, every young girl and even older woman has a chance to find an ideal body. One aquafitness session is equal to two sessions in the gym, so in a month your body features will be clearly visible. You need to perform exercises at home for your tummy according to the following algorithm.

1. We fill the bath with warm water, and its temperature should not exceed 33 degrees. Otherwise, the heart will be under serious strain.
2. Do not use soap as there is a risk of slipping and injury.
3. We immerse ourselves in the bathtub, sit comfortably: we hold on to the sides with our hands, our back rests against the back side. We slowly lift our legs out of the water one at a time, feeling how each thigh tenses.
4. Straighten your legs and do scissors 20 times. We rest for 30 seconds.
5. We place the washcloth between the feet so that it is strongly compressed. We lower and raise our legs. We do it 20 times.
6. Bend your knees under water. We spread our legs and begin to actively press on the sides with our knees. Press and release, perform 20 repetitions.
7. We carefully move from one buttock to the other, performing 20 exercises for each side.

Exercises

If you are a beginner, start with an instructor. Firstly, it will teach the basics of safe behavior on the water. Secondly, he will explain what needs to be done and how. I think a couple of workouts will be enough to plunge into the delights of water aerobics. By the way, do you like discounts like I do? Then look for discounts on water aerobics on the Groupon or Biglion websites.

And now, my readers, I will share my secret with you. This is my miracle collection of exercises. There are not many of them, but they are all personally tested. Therefore, they are guaranteed to be effective.

Always warm up before exercising. This will warm up the muscles and prepare them for stress. Swim several times in one direction and the other.

Feel your abdominal muscles during all exercises. Keep constantly tense, do not relax. Make each movement slowly. Don’t rush to do everything quickly and wait for the effect.

1. Run. Go into waist-deep water. Slowly run in one place. To avoid slipping, hold on to the side with one hand. Raise your knees as high as possible. This is a good exercise for your legs and hips.
2. Jumps. Jump in the water, moving left and right. To enhance the effect Another variation of this exercise is jumping in place. Jump and lift your knees towards your chest. The abdominal muscles should be tense.
3. Slender legs. Jump alternately on one leg and then on the other leg. Try not to jump out of the water.
4. Inner thigh. Jump. One at a time – legs together. Two - apart. Try to jump as high out of the water as possible.
5. Swing your legs. Get into the water up to your chest. Stand comfortably and slowly lift your limbs. For greater effect, you can touch the straight leg with your hand. You will feel your muscles tense. Especially priests

1. For the belly and thighs. Relevant only for the “paddling pool”. Sit at the bottom of the pool. The water should not be higher than your chest. Place your hands behind you. Do the “scissors” exercise familiar from childhood - cross swings with straight legs. Do you feel your abs tightening? It's only the beginning!
2. Triceps. One of the problem areas on women's hands. We stand with our backs to the side, our hands rest on its edge. We lower and raise the body into the water. Slowly to feel every movement.
3. Bike. This is a universal exercise that uses all the muscles of the abs, thighs, legs, and buttocks. To make it convenient to perform it, place an inflatable pillow under your head. Turn the pedals slowly, feeling every movement.
4. Remove the sides. Stand at the side like a ballerina at the barre. We swing with straight legs in turn - to the side and back. You can complicate it a little - raise your arm above your head, tilt towards the raised limb. The back should be straight, the stomach should be tucked.
5. For the waist and sides. You can exercise with dumbbells in the water. Stretch your arm with the apparatus above your head and begin to bend. You will achieve greater effect with short, springy movements.

This “lucky ten” helped me, my dears, quickly get into shape. Especially in such problem areas as the stomach and sides, legs, hips. A selection of video lessons will help you understand more clearly.

What should your child take with him?

In order for your child to be able to practice in the pool, you need to prepare everything necessary. First of all, you need to go to a therapist and get a certificate stating that the child is completely healthy and has no contraindications to activities in the aquatic environment. Along with the certificate, do not forget to take swimming trunks (for boys) or a swimsuit (for girls), non-slip slippers, a towel, shampoo and other personal hygiene items to the pool. If desired, you can take a rubber cap and glasses. Before entering the pool, the child will need to wash and dry with a towel. This will need to be done after class as well. Therefore, for girls, you can also take a hair dryer to dry your hair.

Who is contraindicated for water aerobics?

Despite the fact that water exercises are among the safest physical activities, they have a number of medical restrictions. Water aerobics is contraindicated for the following categories of people.

• With coronary heart disease, as well as with a previous heart attack or the threat of one.
• In case of individual intolerance to chlorine, if chlorinated water is used in the pool.
• For chronic lung diseases: bronchitis, asthma.
• During colds and when there is a threat of their development, due to hypothermia.
• In case of existing damage to the eardrums.
• For osteochondrosis of the cervical spine.
• People prone to epilepsy.

Additional recommendations for water training

Before you start water training, pay attention to the following recommendations that will allow you to organize your training correctly.

• If you plan to exercise in a pool, then, if possible, try to choose one that uses non-chlorinated water. This is especially true for pregnant women. In addition, chlorine negatively affects the condition of the skin and hair, and also depresses the respiratory system.

Open water training should also be treated with great caution and, if possible, completely abandoned. The fact is that freshwater bodies of water are breeding grounds for all kinds of bacteria, including those potentially dangerous to the human body.

• Before each workout, do a mandatory warm-up. To do this, it will be quite enough to make several short swims at a calm pace.
• To ensure that you get rid of extra pounds, water aerobics should be done 2-4 times a week, for 40-45 minutes each. In this case, you do not have to limit your diet. The main condition is not to overeat and follow a special diet. Meals should be taken one and a half hours before the start of water training and the same period of time after their completion.

Natural supplements for water training

In addition to water aerobics, the dietary supplement Osteomed . Research has proven that it helps increase bone strength. And to restore the chondrocyte layer of the joints, it is necessary to take the drug “Dandelion P”. This is an excellent help for people leading an active lifestyle, as well as those suffering from musculoskeletal diseases.

To balance the necessary substances in the body and restore after long-term training, we can recommend the dietary supplement “ Leveton Forte ”. Created on the basis of natural plant components and beekeeping products, this unique vitamin and mineral complex promotes the natural gain and preservation of lean muscle mass, without excess fat deposits. This is the sure key to health and rejuvenation.