Whirl in the Pool
Here are a few aqua zumba exercises even pregnant women can try out.
Aqua Zumba, a water aerobics activity, works large muscles groups of the body and is great for endurance, weight loss and stress relief. The biggest advantage is that one doesn't need any equipment other than a swimming pool and some great music! The best part is that due to the buoyancy of the water, the impact of exercise is very low and is not stressful for the joints at all.
People of all ages can take part in aqua zumba, including pregnant women under the guidance of a prenatal expert. There are various levels of Aqua Zumba, and it can be paired with your regular weight training and cardiovascular exercises.
Pendulum Cross
Stand with your hands on your hips, abs pulled in and feet hip-width apart. Then swing right leg to right side, next to left side across the body. Swing your arms in opposite directions and slowly hop on the left foot. Now switch sides.
Upper-Body Sweep
Stand in a lunge position with your right leg forward. Keep shoulders straight and let your arms drift up to shoulder-level on both sides and inhale. Now exhale and let your left leg float up. Squeeze your glutes and lean forward a bit. Now switch legs and repeat.
Floating abs
Wrap a floating noodle around the back and under your arms and lean into it. Keep feet firm on the floor of the pool and inhale. As you let your legs drift up to the surface, exhale and flex your feet contracting your abdomen and thighs. Hold for a breath of two and release your legs back down.
Floating frog
Keep a floating noodle around you back and under the arms. Lean back and contract your abs and bring your legs up to the surface.
Exhale, bend your knees and keep the soles of your feet together while your knees relax apart to either side.
(The writer is a fitness instructor at Santata Spa, Grand Hyatt Kochi Bolgatty)