Tuesday, Nov 12, 2019 | Last Update : 06:58 PM IST

The wonders of water workouts!

Published : Jul 7, 2019, 6:48 am IST
Updated : Jul 7, 2019, 6:48 am IST

Using the natural buoyancy and resistance of the water, aqua exercises are great for building up full body strength and endurance.

Aqua Jogging
 Aqua Jogging

Actress Sonali Bendre, who is currently in recovery mode after being diagnosed with cancer in 2018, recently shared a video of her aqua therapy training sessions online.

Celebrity physiotherapist Dr Ali Irani, who has been treating several celebrities like Shah Rukh Khan, explains that aqua therapy reduces the rehabilitation period and prepares the patient for movements they cannot do otherwise. Everyone from pro athletes to stroke and cancer survivors are benefitting from aquatic exercise that combines walking or running against the natural resistance of the water to help build strength and endurance.

Arm Curls


Water aerobics for the arms are rhythmic exercises that are performed in water. Because the water provides continuous resistance, you can tighten and build up the muscles in your arms without any additional fitness equipment or tools.


You can also use a light pair of water dumbbells to add resistance to your workout. Do each arm exercise as part of your total body water exercise or do several consecutive rounds of each exercise, with at least eight repetitions for a total of 20 minutes.
Work biceps by doing curls in the water. Stand up straight in neck-deep water with your arms at your sides, the palms of your hands facing forward. Bend your elbows and curl your hands toward your chest and shoulders. Push through the water to return your hands back to the starting position and repeat.


Besides improving arm strength, water aerobic arm exercises help increase arm flexibility, range of motion and circulation.

Aqua Jogging

Using water to add resistance, this basic cardio exercise can be progressed to provide an aerobic challenge.


Stand in water and face towards the other side of the pool. Jog with a steady pace to the far end and continue to go back and forth across the pool while maintaining a brisk speed. The exercise can be made easier by moving towards more shallow water.


Any runner looking to increase their cardiovascular capacity and remove wear and tear on muscles should jump on in. Pushing limbs through the pool helps strengthen muscles and joints, while the buoyancy of water allows you to complete a tough run with little recovery time. The faster you move your arms and legs in the water, the harder the workout and the greater the strength gain will be.

Leg Lifts

The water also provides resistance to movement, which helps to strengthen muscles.


This movement is performed with one leg outstretched and the supporting leg slightly bent while one hand holds onto the side of the pool.  Following it up with both legs, leaning back on the pool edge, lower your legs straight down and then raise them up as high as you can, keeping legs perfectly straight and together. The water provides extra difficulty because you have to fight your body's natural buoyancy to maintain control.
If this is too difficult, sit on the edge of the pool and perform the movement from there.
The buoyancy of the water supports a portion of your body weight, making it easier to move in the water and improve your flexibility.


It strengthens and stretches the muscles in the legs, hips, and lower back. These exercises can also improve agility, balance and cardiovascular fitness.

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