Fancy getting active gently this summer? Good news: no need to sweat it out at the gym. Aqua aerobics is the perfect ally for anyone who wants to work their muscles, engage their core and stay active on a regular basis, all while enjoying the pool or the sea.
Thanks to the natural resistance of water, every movement makes your muscles work that bit harder, without putting stress on your joints. And it’s fun, accessible to everyone and easy to fit into an ordinary swim!
Here are 10 simple aqua aerobics exercises with no equipment to try at your next swim. Ready to turn your time in the water into a real fitness session?
1. High knees
Standing in the water, lift your knees alternately towards your chest as high as possible, keeping your back straight and your core engaged. This aqua aerobics exercise is perfect for targeting the core while boosting cardio. It also gets your thighs working. Ideal for starting your session with energy!
Duration: 3 sets of 30 seconds.
2. Jumping jacks in the water
Aquatic jumping jacks are a gentle yet energising take on the classic floor exercise. By jumping to spread your arms and legs in the water, you engage the whole body: legs, glutes, arms, abs… The water provides natural resistance that intensifies muscle work while staying gentle on your joints. This dynamic movement works the whole body and gets your heart rate up, with zero impact.
Duration: 3 x 1 minute
3. Flutter kicks
Floating or holding the pool edge, perform rapid kicks with straight legs, moving up and down. This aqua aerobics exercise works the thighs while engaging the glutes and deep abdominals. Perfect at the end of a session or as a complement to a more cardio-focused exercise.
Duration: 3 sets of 20
4. Vertical scissors
Perform scissor movements with your legs, alternating up and down while keeping your torso stable. The core work is intense, the leg muscles are engaged with every movement, and the deep abdominals naturally contract to maintain balance. This exercise is perfect for working your muscles without straining your back or knees.
Reps: 3 sets of 20
5. Running on the spot
Run on the spot in the water, lifting your knees dynamically and swinging your arms in sync. This simple movement turns your session into a mini cardio workout, ideal for working your tummy and the whole body. Thanks to the water, you get moving while engaging your deep muscles without even realising it. A true aqua aerobics classic, not to be overlooked.
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Duration: 3 x 1 minute
6. Heel flicks
Alternate legs by bringing your heels up towards your glutes, quickly and smoothly. This movement powerfully activates the back of the thighs and the glutes. It’s an ideal aqua aerobics exercise for working areas such as the lower glutes. Simple, fun and perfect to include in a series to work the back of the body.
Reps: 3 sets of 20
7. Aquatic lunges
Move through the water with large lunges: one leg forward, the other bent behind, keeping your torso upright. This movement deeply strengthens the thighs and glutes while improving balance. It also slots easily into your session. Practise while walking or on the spot, depending on the space available.
Reps: 10 lunges per leg
8. Arm circles
Extend your arms horizontally under the water and draw circles, first forwards, then backwards. This movement looks simple, but the water creates real resistance that works your arms, shoulders and even your upper back. Ideal for working your upper body and thinking about your posture, especially if you spend a lot of time in front of a screen.
Duration: 3 x 30 seconds in each direction
9. Rear leg kick
Standing upright, kick one straight leg back behind you, then alternate. Focus on squeezing the glute with each extension. This exercise works the lower back and the waist. As a bonus, it also engages the stabilising muscles.
Reps: 3 x 15 per leg
10. Floating leg hold
Floating gently or holding onto the pool wall, extend both legs in front of you horizontally and hold the position. This aqua aerobics exercise requires deep abdominal engagement and strengthens the entire core. You’ll work on posture, the abdominal muscles and even the legs. A classic for working your core!
Duration: 3 x 30 seconds
How to put together an aqua aerobics session with no equipment
All 10 of these exercises can be done without any kit, whether you’re in the pool or the sea, so you’re free to build your own no-equipment aqua aerobics session. Start with the most dynamic moves to get the cardio going: high knees, jumping jacks and running on the spot.
Then move on to your legs and glutes: vertical scissors, heel flicks, aquatic lunges and rear leg kicks. Next, it’s time for arm circles. Finish with the floating leg hold and flutter kicks, which are perfect for the end of a session. Stick to the sets suggested for each exercise and take time to catch your breath between moves.
How often should you do aqua aerobics?
To get the most out of your aqua aerobics session, aim for 2 to 3 times a week, with at least 20 to 30 minutes of movement per session. Combine this with good hydration and a balanced diet, and focus on consistency. Aqua aerobics is a complete, gentle and genuinely enjoyable workout!
Frequently asked questions
What are the benefits of aqua aerobics?
Thanks to the natural resistance of water, aqua aerobics works the muscles all over your body without putting stress on your joints. It lets you work on your cardio, legs, glutes, abs and arms while staying gentle and accessible to everyone. If you have any pain or a medical condition, ask your GP for advice before you start.
Can you do aqua aerobics without equipment?
Yes, all 10 exercises in this article can be done without any kit, in the pool or the sea. The edge of the pool can simply be used for support during certain moves, such as flutter kicks or the floating leg hold. The section on putting together a session shows you how to link them.
Which aqua aerobics exercises are best for your tummy and glutes?
For your tummy, go for high knees, running on the spot and the floating leg hold, which all really engage the abdominal muscles. For your glutes, try heel flicks, aquatic lunges and rear leg kicks, remembering to squeeze the glute with each extension.
Which aqua aerobics exercise is good for your arms?
Arm circles are the exercise specifically for this: with your arms extended horizontally under the water, draw circles forwards then backwards, 3 x 30 seconds in each direction. The water’s resistance works your arms, shoulders and upper back. Jumping jacks also get your arms working.
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