Aqua gymnastics – exercises performed in water. It has miraculous properties. Thanks to it, the general tone of the body increases, resistance to colds. It will help you improve your figure, drive off excess weight, strengthen muscles. Such gymnastics requires a lot of effort and energy. If the water temperature is 18-20°C and you are well trained, then the session can last from 15 minutes or more. Perform all exercises while standing in the water to shoulder level.

Exercises to strengthen the muscles of the back, hips, legs
Legs apart, arms forward, palms inward.
Spread your arms sharply to the sides, move your head back, then slowly return to the starting position. Repeat 8-10 times.
Interlock your hands behind the lock and quickly move them back. Do 10-15 times.
Rest your hands on the bottom. Squeeze the rubber ball with your feet. Try to lower your straightened legs with the ball under the water. This exercise is performed in shallow water. Repeat 10-12 times.
Strengthening the abdominal muscles
Get deeper into the water and, keeping upright afloat, do the following exercises:

Hands in front of you. Bend both legs sharply, pull your knees to your stomach and slowly unbend them. Repeat 12-16 times.
Raise your legs forward, touch your toes with your fingers and return to the starting position. The pace is average. Repeat 10-12 times. The interval between series is 20-30 s.
Raise straightened legs forward, perform circular movements at an average pace 5-6 times in each direction.
Stand in the water to shoulder level, put your feet wide, and your hands under the water to the sides, palms up.
Make sharp turns of the torso to the sides, gradually increasing the amplitude of the turn. Repeat 5-6 times.
Hands on the belt. Do 5-7 times circular movements of the pelvis, gradually increasing their amplitude.
Turn your hands with your hands down, tilt your torso to the side. Put your hands on the water. Repeat 5-6 times on each side.
Weight Loss Exercises
Standing waist-deep in water for 10-15 seconds, run in place, raising your knees high. Repeat 4-6 such “runs” with an interval of 30 seconds.
Bend your legs and jump up 10-25 times as high as you can. This exercise can be done with turns.
Standing in the water up to your shoulders, spread your arms to the sides and perform circular movements with them. Repeat 10-15 times.
Lying on your back, rest your hands on the bottom. Legs apart. Perform circular motions with your legs, as well as crossing, alternately up and down (crawl). Repeat 10-15 times.
Exercises to increase the volume of the pectoral muscles
Stand in the water up to shoulder level. Raise your arms forward, palms down.
Release your arms abruptly and slowly lift them forward. Repeat 10-15 times. Rest and do two more sets. A rubber ball will give a greater effect.
Perform circular movements with straight arms 8-10 times. After 15-20 seconds, repeat them on the other side. Can be done with a ball.
Hands to the sides, palms up. Quickly bring your hands together and slowly spread them apart. Repeat 8-10 times. Rest for half a minute and repeat this series twice more.
Simulate freestyle swimming in shallow water.

Gymnastics in the bath
If you do not go to the pool, then gymnastics can be performed in the modest conditions of a home bath. It can partially replace swimming and its advantage is that gymnastics can be done at any time of the year and at any time of the day.

Fill the tub with warm water and lie in it for a few minutes without making any movements. Let all the muscles relax.

Now start gymnastics. Grasp the edges of the tub with your hands and lean back.

Raise your legs, then slowly bend one knee and straighten it again. Do the same movement with the other leg. Repeat several times.
Sit in the bath. Straighten your legs. With your left hand, grasp the edge of the bath and, as it were, pull it towards you, with your right hand, push off from the edge. Perform the exercise, holding first with your right, then with your left hand.
Tie your head with a scarf. Take both ends of it in your hands and pull it forward, while tilting your head back.
Raise your left leg, gradually straightening it vertically. At the same time, grasp the calf with both hands and pull the leg towards you. The knee should not be bent. Repeat this exercise with the other leg. Do it several times.
Grasp the sides of the bathtub with both hands and move back as far as you can, lift your arms up and lean forward, striking the surface of the water with your palms. Repeat several times.
Put your feet on the bottom of the tub, grasp the edges with your hands and lift yourself up on your hands.
Sit in the bath, stretch your legs and raise your arms up. After that, lean forward, trying to touch your toes with your fingers.

In order for these exercises to give the desired result, they must be performed daily for at least a month.