Water aerobics for weight loss: training program, results and reviews

The term water aerobics refers to the performance of dynamic exercises in water. There are many complexes aimed at combating excess weight, correction of the figure as a whole and its specific zones. According to trainers, the popularity of the method is justified: working on a body in water is more effective than “on shore”. The reason for this is the laws of physics.

Features and effectiveness of water aerobics

In water, our body feels light, relaxed. Moreover, each movement is more complicated: the density of water is higher than air. And to perform a simple hand swing, you need to use more energy.

Aqua aerobics can replace amateur fitness, especially if you are not familiar with weight training equipment. Work in a group takes place to the music, often resembles an active dance. Being on the shoulders in the water, few people feel embarrassed about the flaws of the figure. And the lack of swimming skills does not matter, because the depth here will not allow "go to the bottom."

What are the benefits and effects of water aerobics? It is known that fitness in the water improves the emotional state. We will not discuss how water washes away negative energy, but mood improves precisely, normalizes sleep. Often this sport is recommended to pregnant women as a gentle alternative to physical activity.

During classes, the muscles of the shoulder joints, chest and arms are involved, the correction of the buttocks and hips is provided. Often in the complex of water aerobics include effective exercises for the press. To increase the load for more active muscle toning, gloves, water belts, special shoes and dumbbells are used. Thanks to them, water resistance increases and muscles work more actively.

Indications and contraindications for aerobics

There are practically no contraindications. The exception is the acute period of acute respiratory infections, genital herpes and cystitis.

You can and should resort to water aerobics for older people, overweight women who do not allow active physical activity, patients with heart diseases. For them, the instructor will choose a sparing complex.

If you care about whether you can lose weight doing water aerobics, we will answer unequivocally - you can. A month of regular training, combined with proper nutrition, will provide you with a weight loss of 6 kilograms.

Slimming exercises

Before starting classes, warm up. Raise your hands several times with a deep breath, rotate them back and forth. Make a couple of bends to the sides, pull up with raised hands on toes. A good warm-up exercise is jumping in the water on bent legs.

After that, do the basic exercises, water aerobics for weight loss offers several for independent work.

Waist correction

1. Standing close your palms at the level of the solar plexus. Press your elbows in your stomach, press your hands to your chest.
2. Turn the whole body left and right.
3. Tilt back and forth.

Your hands should be covered with water, turns and bends should be done 5 times.

Abdomen and Hip Correction

1. Sit on the pool floor, water should cover the chest. Put your hands on the back.
2. Make swings upside down.
3. Make cross swings with straight legs - “scissors”.
4. Repeat 10 times.

Hips correction

1. In the water across the chest, bend your knees, straighten your arms above your head.
2. Jump out of the water while reaching for your hands.
3. Do it 10 times.

Foot correction

1. Stand on your shoulders in the water, spread your legs to the width of your hips.
2. Perform jumps, during which bring your feet together, and again parted upon landing.
3. Repeat 10 times.

Abdominal and leg correction

Stand chest on water. Run in place, raising your knees high. Work with your hands, as in a normal run. Perform 10 minutes.

Butt and thigh correction

1. Grasp the handrails with your hands.
2. Bring one leg back, lift it as high as possible, lower it.
3. Perform 10 times with each leg, keep your back straight.

Reviews about water aerobics for weight loss with photos

How effective is this method allows judging reviews on water aerobics for weight loss.

• Irina: I was told to practice 2 times a week. I almost died after the first. I’ve been going for a month, minus 3 kilos.
• Antonina: 3 times a week and lose weight fast. Cellulite will go away, you will not recognize yourself in a couple of months.
• Kristina: Without gluttony and 3 times a week is needed. Then the result will be. It took me 5 kg in 2 months, but they really say more.
• Melissa: In general, I’m not losing weight from her. Money down the drain.
• Tatyana: Diet helps to lose weight. Water aerobics is needed to tighten muscles, to make a beautiful silhouette. I advise only with a diet in the complex, this is if you need to lose weight. And so, for pleasure, exercise is also useful.
• Inga: I practiced three times a week, on other days there was calanetics. I ate, of course, without sweets, mainly vegetables and lean meat. For 4 months it took 17 kilos.
• Lana: From one water aerobics was no use, although she practiced 4 times a week. The coach advised to combine with gym equipment in the gym. Then I saw the result. I’m doing this: 30 minutes on a treadmill, then an hour of regular aerobics and another hour of water aerobics. I go three times a week after work.