Delta fitness

Aqua aerobics - Without equipment

By: ExorLive Content Publisher 4

This form of exercise is particularly suitable for those who should exercise gently. If you have muscle or joint
problems, pool training a good exercise option. The exercises in the program are easy to perform and suitable for
beginners.
https://exorlive.com/video/?culture=en-US&ex=10807
1. Single leg balance in water 2
Stand with water at shoulder-height. Stand on one leg
and maintain balance. While, simultaneously with flexed
arms down ahead of your body push the water from side
to side.
Set: 2 , Reps: 12

https://exorlive.com/video/?culture=en-US&ex=10848
2. Propeller with support on pool edge
Hold onto the pool edge with both hands, back turned
towards the pool wall. Bend both hips and paddle
alternately with your legs.
Varaktighet: 30 sec, Set: 2

https://exorlive.com/video/?culture=en-US&ex=10731
3. Spiral
Stand upright with water surface at shoulder-height.
Spiral your forearms around each other and from side to
side as quickly as possible, while making a fists.
Varaktighet: 30 sec, Hastighet: 2 km/h

https://exorlive.com/video/?culture=en-US&ex=10787
4. Elbow to knee
Stand with water at shoulder-height. Bend elbows and
move your hands to the surface at the water. Lift right
knee up towards right elbow. Repeat on opposite side.
Varaktighet: 30 sec, Set: 2

ExorLive.com 8/9/2019 @ 3:33 PM Page 1 of 2 Show video

Delta fitness
Aqua aerobics - Without equipment
By: ExorLive Content Publisher 4

https://exorlive.com/video/?culture=en-US&ex=10826
5. Alternate knee lift with arched back
Stand with water at chest-height, arch your back and hold
arms up in front of you. Lift one leg up from the floor as
far as you can get. Repeat alternately between right and
left.
Varaktighet: 30 sec, Set: 2

https://exorlive.com/video/?culture=en-US&ex=10751
6. "Swinging" Jump
Stand upright with water at shoulder-height. Kick one leg
sideways. Simultaneously move arms out to the side.
Subsequently cross your arms in front of your body while
kicking out with the other leg.
Varaktighet: 30 sec, Set: 2

https://exorlive.com/video/?culture=en-US&ex=6229
7. Twist 1
Twist from side to side with your knees slightly bent.
Varaktighet: 30 sec, Set: 2

ExorLive.com 8/9/2019 @ 3:33 PM Page 2 of 2 Show video