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15 Aqua Exercises For A Water Workout That Will Burn Calroies And Sculpt Your Body

You love the water and at the moment the weather is really nice. So you thought to yourself, “Why can’t I do a workout in the pool?”.

You’ve come to the right place. Not only am I am Personal Trainer but I am also an Aqua Aeorbics Instructor. Which basically means I’ve got all the water exercises to share with you including some variations.

You can do any of these moves as your choose. Always remember to engage your core.

Please take note of the writings on images because the rules in water are very different to land. If you want to know a bit more about why, you can go to this post here which also shares the benefits of exercising in the water.

Okay, let’s go.

aqua exercises

15 Aqua Exercises For A Water Workout That Will Burn Calories And Sculpt Your Body

The following is broken down by:

  • Wall Work
  • Cardio Focused Work
  • Suspended Work
  • Suspended Noodle Work

These are also not the only exercises you can do in the water. It’s a beautiful start with lots of options for you.

Wall Work

The main focus with wall work is to push either towards the wall or down towards the floor. You will find high resistance by pushing throw the water towards the wall or the floor.

Front Kick

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Push Up

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Mermaid

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Wall Push / Back Kick

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Murray River

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Cardio Focused Work

When you are doing cardio focused exercises try to create lots of white wash in the water to ensure you are working at a high intensity. Studies have shown that you can work the same level on land as in the pool and your heart rate does not rise as high because the water helps pump the blood around the body. This is great for people wiht high blood pressure but also if you want it, can give you some more room to push your body further.

Tuck Jump

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Front Kick

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Side Kick

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Punches

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Suspended Work

The focus of suspended work is to keep your feet off the floor. Almost every suspended move is often great for your abdominal as well as making it harder. Most suspended moves are more advanced level.

Side To Side

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Rock And Roll

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Suspended Noodle Work

Using the noodle as a tool to stay a float but also work muscles in the pool. Any move that requires you to move the noodle, you always want to push quickly on the way down to the floor and control slowly the noodle on the way up. The noodle always wants to come to the surface so always control this part of the movement slowly to ensure you are activating your muscles.

Push Press

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Ab Crunch

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Suspended Ski

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Suspended Jack

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As always, thanks for reading and I hope you found some valuable tips in this post. If you know someone who would appreciate it, don’t forget to send it to them. I would love to hear from you in the comments below.


Train smarter so you can spend more time doing activities and adventures that you love. For services, get help even faster by emailing Kate.

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