Punches make great arm exercises in the pool. They can also make effective aerobic workouts if performed rapidly for longer time. However, combining punches with upper body twisting adds a lot to the exercise.
While the main focus is arm muscles, this exercise also targets your core, and increases your flexibility. It's highly recommended to perform with aqua dumbbells or any other resistance.
A great way to strengthen your shoulder (internal and external rotation) muscles in a single exercise. It is best performed in the shallow-end. You will need aqua dumbbells or other water resistance devices. For recovering from an injury, perform without dumbbells.
Starting Position: In the shallow-end, bend your front leg to put your shoulders under the water. Hold the aqua dumbbells with two hands and spread your arms to the side, aligned with your shoulders and parallel to the bottom of the pool. Face your palms downwards.