12 July 2026

Aqua Hugs for Arms and Upper Body Strength

The beauty of this movement is its simplicity and effectiveness, combining a wide sweeping crossover with an immediate, controlled elbow bend. When you get into the rhythm, it feels smooth and natural, yet very powerful.

So basically, it's two moves stitched into one big sweeping hug, then curl and press. But because you never stop moving between them, different muscles end up working in the same rep.

Video: Aqua Hugs

This video demonstrates the Aqua Hugs movement from an underwater view, showing the working muscles.

If you can't see the video, please disable the ad blocker!

Begin in a lunge position and lower your body until your shoulders are underwater. Stretch your arms out at shoulder height, palms open and facing forward. Your legs should only support you during the movement, so try not to use them for anything else.

Crossover to Arm Bends

Keep your arms straight, and push them in front of your shoulders, then bend your elbows into a hugging position. From there, push to straighten your arms, and extend them out to the starting position. Repeat until you feel a good burn.

Don't break the motion

The motion should start and end as a single move, without pausing. This creates more energy and rhythm, and keeps your muscles engaged.

Feel the Water on Your Chest

As your arms sweep inward into that hugging position, consciously feel the water pressing against your chest. Imagine gathering the water into your arms, then pushing it onto your chest with a powerful finish.

Isolate the Movement

Although this exercise is performed as a continuous motion, each phase should be felt separately with focus. The straight arm push, the bending, and the extending of the elbows should all be felt individually to ensure proper muscle engagement.

Worked Muscles and Breathing

Your chest and upper back are the main movers in this exercise, while your arms get a great workout from bending and extending. Your shoulders help with proper posture, and your legs keep you balanced and stable throughout the movement.

Inhale as you spread your arms, and exhale as you hug. Keep your breathing natural and not forced.