The repetition level of all exercises should be determined by a qualified trainer whenever possible. As an average, 10 movements on each exercise would be considered a light work-out that would benefit the cardio-vascular system and generally improve muscle tone. It is important when exercising to keep the beach straight and position the legs to stabilize the body in a comfortable stance. If pain occurs during the exercise, stop immediately and seek professional advice.
Note: a 5 minute warm-up and warm-down (including stretches) is recommended when using Aqua Exercisers.
STROKE TRAINER - Lying on the side of the pool, draw the arm down pushing the Aqua Exercisers along the length of the body. Lift out of the water to return to start position. Repeat with each arm.
Worked Areas: ARMS, ABDOMEN, CHEST, SHOULDERS.
SIDE LIFTS - Starting from the thighs, lift Aqua Exercisers upward to the sides with arms fully extended, then return to thighs.
Worked Areas: ARMS, SHOULDERS, UPPER BACK.
WINDMILL ROTATIONS - Rotate the arms in a fully extended position around the sides of the body, lifting each arm out of the water to complete the circle. Alternate arm direction from forwards to backwards.
Worked Areas: SHOULDERS, ARM, BACK.
FOREARM CURLS - Starting from the thighs, lift Aqua Exercisers upwards with the forearms. Alternative movements with each arm or work both arms together. Worked Areas: ARMS, ABDOMEN.
Full Body Spread
FULL BODY SPREAD - Start with arms fully extended to the side and bring inwards to meet at the front. Lift hands out of the water for return to sides and repeat. Then reverse action starting in front and spreading to sides.
Worked Areas: ARMS, SHOULDERS, CHEST.