AQUA-EXERCISES
  • Home
  • Blog
  • Exercises
    • Aqua Stretching
    • Noodle Exercises
    • Aqua Pilates
    • Aqua Dumbbells
    • Legs
    • Cardio
    • Chest & Upper Back
    • Abs & Lower Back
  • Contact Us
  • About Us
  • Routines
  • Home
  • Blog
  • Exercises
    • Aqua Stretching
    • Noodle Exercises
    • Aqua Pilates
    • Aqua Dumbbells
    • Legs
    • Cardio
    • Chest & Upper Back
    • Abs & Lower Back
  • Contact Us
  • About Us
  • Routines
Search by typing & pressing enter

YOUR CART

Cardio Exercises in the pool

The cardiovascular system is responsible for blood circulation and the distribution of oxygen and nutrients to all parts of the body. To keep this system healthy and functioning properly, we must exercise regularly. Cardio exercises are specifically designed for that purpose. They are an essential part of any fitness plan. This type of physical activity improve the efficiency of vital organs like lungs and heart and boosts endurance and metabolism. As a result, it helps build muscle, burns fat, and helps you lose weight. 

​Cardio encompasses many different aspects of exercise. For example, cardio can be a long run, high-intensity interval training, strength training, or even dance. But don't get too bogged down by the specifics. The most important part of cardio is that it's a way to get your heart rate up, and it's an important part of any fitness plan.
​
Doing cardio in the pool is also a great way to exercise and get your heart rate up. It's a low-impact exercise, and it's easy on your joints. In this blog you will find the best cardio exercises to do in the pool. 





5/4/2022 Comments

Step back jacks

Step Back Jacks in the Pool

Step Back Jacks Exercise in the Pool

​Are you looking for an easy to do aerobic exercise in the pool? If so, then you’ve come to the right place! This aerobic exercise is perfect for anyone looking to tone and shape their body and burn fat. Below you’ll find a comprehensive guide to do this exercise, beside its benefits and variations. ​

​​HOW TO PERFORM

​Starting Position: 
Stand up straight with your feet shoulder width apart. Put your hands down by your sides in a neutral position. Relax your shoulders and open your hands. Water depth should be at about your chest level. 

Action:
Take a big step back, while pushing off the floor with your other leg. Simultaneously bring your arms up at your chest level. Then pull your arms down as you bring your leg forward, to return to the starting position. Your arms should remain straight throughout the whole motion. Repeat with your other leg. Start slow, then gradually increase speed as you get used to the movement. 
​
Breathing:
Inhale as you step forward and exhale as you step back.
Standing
Step Back Jacks Action

​​MUSCLES USED:

​Feel your shoulder and upper back muscles as you push your arms. Feel your glutes and calves as you step forward and backward. This is also a great exercise for your core because you have to keep your body balanced and upright throughout the entire movement. ​

​​BENEFITS:

​In addition to using your entire body to perform this exercise, you will also improve your balance and coordination. In addition, this exercise builds your strength and endurance, and is a great way to lose weight. ​

​​VARIATIONS: 

1. Use dumbbells to add more resistance and support. 
2. Alternate arms opposite to legs. 
3. Perform the exercise on a stair/step. Start by standing on a higher surface then step down on the pool floor. 
4. Instead of alternating legs, you can do a single leg step back to put more pressure on your leg muscles. 
5. Increase the range of motion with lower speed, to increase flexibility and improve balance.
All Cardio Exercises
Comments

    Author

    Write something about yourself. No need to be fancy, just an overview.

    Archives

    May 2022

    Categories

    All Abs Aerobics Agility Alternate Legs Aqua Aerobics Aqua Exercises Arm Pull Arm Raise Back Kicks Cardio Coordination Core Deltoid Explosive Flexibility Glutes Hamstrings Heel Clicks High Knees Inner Thighs Jump Lateral Jumps Lateral Steps Lat Muscles Leg Bend Leg Curls Leg Muscles Low Impact Outer Thighs Quadriceps Reach Shallow Water Shoulders Side Kicks Side Steps Single Leg Speed Skaters Standing Step Back Step Jacks Steps Toning Total Body Wide Steps

    RSS Feed

All images and content are property of Aqua-Exercises.com. We do not allow copy or use of any of our content without our permission.

Copyright ©Aqua-Exercises.com 2014 all rights reserved
​

Cookie Policy   Privacy Policy   Disclaimer