Aquatic Exercises - Pool and Water Exercises

WARM UP | CROSS COUNTRY EXERCISES | UPPER BODY EXERCISES | LOWER BODY EXERCISES

The AquaLogix Fitness System incorporates 100s of movements with the bells and fins in the water. We have outlined just a few of these of water exercises to illustrate some of the motions and the benefits of each that will help increase metabolic activity, cardiovascular capacity, and weight loss. The video also provides some great exercises to show you how using resistance helps build all the muscles in the body.

WARM UP

1. Power Walking (forward)
Walk in a forward direction with arms underneath the surface of the water. Exaggerate the movement in order to maximize the resistance against the Bells and Fins.

Benefits: Warms up muscles and prepares body for activity.

2. Power Walking (backward)

Walk backwards with arms underneath the surface of the water. Exaggerate the movement in order to maximize the resistance against the Bells and Fins.

Benefits: Warms up muscles and prepares body for activity; strengthens hamstrings and calves

3. Cross Country (stationary) Long lunge (using bells and fins)

Move arms and legs back-and-forth in opposite directions as if cross-country skiing. Feet should land beyond what would be a normal step in order to achieve a long lunge movement. Remain in one place while shifting arms and legs.


Benefits: Enhances flexibility, coordination, cardiovascular endurance, core strength, upper and lower body toning; primes the muscles for activity

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UPPER BODY EXERCISES

1. Shoulder Cross Over

Begin with your arms out to your sides and cross one hand over the other as if you are hugging yourself. Remember to use equal resistance on the extension back out to the starting position.

Benefits: Promotes flexibility, strengthens and tones chest, shoulders, and back

2. Press Down / lateral raise (bent over)

In the bent over position, push down until the Bells meet beneath your chest. Then spread your arms until the reach their original position. You should feel like your flapping your wings.

Benefits: Strengthens shoulders, back, abdominal and lower back.

Press down / lateral raise (behind back)
Begin with arms stretched out to your sides and then press the Bells down behind your back. Return to starting position.

Benefits: Promotes flexibility in shoulders and chest. Helps maintain proper posture and alignment

3. Chest Fly
Begin with your arms out to your sides and your palms facing out. Push the Bells toward one another until the meet in the middle of your chest. Then spread your arms back to their original position. Remember to use equal resistance in both directions.

Benefits: Enhances flexibility, strengthens and tones chest, shoulders, and back

4. Bicep curl / tricep extension (same time)
In a forward stance, begin curling the Bells toward your chest. Before reaching your chest, extend them backwards until they are pushed behind your back. Users can utilize three different hand positions to achieve slightly different muscle recruitment.

Benefits: Strengthens biceps, triceps, shoulders, back

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LOWER BODY EXERCISES (with fins)

Stretch/Flexibility Segment

1. Leg circles (inside to outside and reverse)
Face the wall with your hands on the side of the pool. Move your leg in a circular motion up, back, and down. Alternate legs and reverse directions.

Benefits: Increase range of motion, flexibility, and core strength. Strengthens abductors and adductors.

2. Side lateral leg lift
Face the wall with your hands on the side of the pool. Alternate raising legs up and to the side.

Benefits: Increases abductor and adductor strength, enhances flexibility, shapes and tones buttocks and thighs.
Aerobic segment

3. Long Gait
Face the wall and hold onto the side of the pool. Jump up and down with a long and deep lunge. Alternate legs each jump.

Benefits: Enhances flexibility and leg strength. Increases abdominal strength and endurance.

4. Cross Scissor Jumping Jack
Jump up and down while crossing your feet on each landing.

Benefits: Shapes and tones abductors and adductors; enhances aerobic endurance.

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