1. Stand with your legs wide apart. Shift your body weight to the supporting leg, bend the other leg at the knee and swing to the side. Fold your hands into a “lock” and push the water down with your hands as you swing. The knees should look forward. Then reverse the weight of the movement and return to the starting position. Shift your body weight to the other leg, repeat the exercise.

2. “Frog”. Spread your legs as wide as possible for you. Bend your knees, jump up, pushing off the bottom with both feet and tensing your hips. When jumping, help yourself with your hands, pushing the water down. Start with small jumps, then pick up the pace.

3. Spread your legs apart, bending your knees and tensing your thigh muscles, push off from the bottom. During the jump, pull your knees to your chest (raise high in front of you), pushing the water down with your hands.

4. Stand with your legs apart, slightly bending your knees and tensing your thigh muscles, push yourself off the bottom. In a jump, spread your legs apart, pushing the water with your hands towards the body. In the jump, do not straighten your knees completely, try to keep them pointing forward.

5. Take the starting position – legs apart. Bending your knees, tensing your thigh muscles, make a jump from the bottom, as if trying to jump out of the water. As soon as the torso emerges from the water, raise your arms above your head and clap. Then spread your arms out to the sides. This will increase the power of the jump.

6. Starting position – legs apart. Do movements that imitate intense running in place, while trying to jump out of the water. Bend your arms at the elbows and lower them under the water. Try to raise your knees as high as possible and straight in front of you.

7. Starting position – legs apart. Start jumping up on one leg, swing the other to the side and up. Lower your hands under the water and swing in the opposite direction from the fly leg. Change your leg and do the same movements with your arms and legs. Try not to straighten the fly leg all the way. The arms should be slightly bent at the elbows, and the hands should be gathered into a “lock”. Movement can be more difficult. To do this, try to swing your legs, moving along the bottom of the pool.

8. “Candle”. Performed without support. Starting position – feet shoulder width apart. Push off the bottom. Feet must not touch it. Your task is to “stay afloat” in an upright position. To do this, you need to push with your hands and kicking the water down. Try not to straighten your knees. Hands, slightly bent at the elbows, should be under water at the level of the hips. Ideally, you should not only stay upright, but also strive to push your torso out of the water.

If the depth allows, steps can be used. How deep does this need to be? If in a standing position at the bottom of the pool the water reaches your chest level, and in a standing position on the steps – just above the level of your belt, then feel free to use this additional tool in water aerobics. In the event that the pool is shallow, the steps are suitable for exercises for the development and training of the upper body and upper limbs.

We offer several exercises with steps. So, for example, running in place will turn into running up and down. The step can be used for jumps and jumps. Alternate exercises with and without a step, this will diversify the load and bring a greater effect.

1. Stand in the middle of the step, jump up with your legs wide apart, and lower your heels to the bottom of the pool (the bench should be between your feet). Tighten your thigh muscles and return to the starting position, that is, to the step. When jumping, help yourself with your hands, pushing the water down from you. The exercise can be made more difficult by turning the torso 90° upon landing.

2. Position the step so that it is on your side. With your legs slightly apart, bending your knees and tensing your thigh muscles, jump onto the step. In the jump, help yourself with your hands, pushing the water down, in the opposite direction to the bench. Jump down the other side of the stairs.

3. Stand so that the step is in front of you. Spread your legs wide and step with one foot (in front) onto the step, then step off the step. Repeat the movement with the other leg. Knees and elbows should be slightly bent. Start with small steps and gradually lengthen them. Can be performed with a jump out of the water with each step.

4. Run in place with a step. Slightly bend your arms at the elbows, legs at the knees and run up the step, pushing the water back with your hands. As you run down the stairs, push the water forward.

5. “Fencing”. Stand so that the step is on your side. Place your right foot on the step and your left foot on the bottom. Tighten the thigh muscles of the right leg, push off and jump up, lower yourself onto the step with your left foot. Repeat the movements and return to the starting position.
In addition to the steps, you can use other equipment that will help diversify and increase the load on certain parts of the body. So you will not only complicate the training program, but also make it easier if you need rehabilitation after an illness.

What can be classified as water aerobics equipment? These are swimming belts and waist belts, tubes of various sizes and diameters, dumbbells and special leg cuffs, water boots and vests.

Swim belts and waist belts are generally only used in deep water pools. With their help, you can increase the buoyancy of the body when performing exercises that strengthen the cardiovascular system.
However, they are also used in shallow water to increase the pushing force out of the water and mitigate the negative impact on the joints when jumping out. With this equipment, it is easy to increase the load for runners. For example, running in place, performed with a waist belt attached to the side of the pool, increases the effectiveness of the workout several times.

The most common, convenient and useful tool can be called tubes. As a rule, tubes are used to increase the buoyancy of the body when the exercise does not require support, for example, for relaxation, an increase in the intensity of the load on the cardiovascular system.
Increase the intensity of your cardiovascular workout with dumbbells and leg cuffs.

As a rule, this equipment is used in the complex – dumbbells and cuffs. When working with dumbbells without leg cuffs, you will encounter the fact that the legs are constantly rising out of the water, and the torso, on the contrary, goes under the water.
Webbed mittens or gloves will come in handy for any class. With their help, you can increase the resistance to body movements, facilitate the forward movement of the hands.

In almost any pool, you can find foam boards that can be used to increase the intensity of your torso workout, for relaxation, and other purposes.