Get in the Water to Lose Fat with Water Aerobics!

By Nicole German (RD, LD)

pool signWater aerobics is a slow moving, low impact exercise which doesn’t seem ideal for weight loss.

Until you try it, that is!

When I think of weight loss exercise, I think of fast paced, interval style exercise. But, let’s not forget that any movement is key for a healthy lifestyle and using water’s natural resistance, water aerobics can be a powerful fat burning tool.

For those that have limited mobility, water aerobics has proved to be one of the only ways to stay active. If you suffer from joint pain, have an injury, or are morbidly obese, it may be time to get moving in the water*.

Many gyms with pools hold water aerobics classes, but if you are unable to attend, here are some exercises to do on your own!

 5 Water Aerobics Exercises to Try

  1. Otter Roll: Practice floating on your back, then flip over as an otter would do. Try to keep your legs straight. This is a great exercise for your core and oblique’s. Use your whole body, but focus on using your core to turn. You can hold onto a ball to challenge yourself.
  2. Ball Lever: Practice floating face-down, legs straight. Next, take a ball and submerge it below the water making a 90-degree angle with your arms and body. This exercise tones your arms and core.
  3. water aerobicsWater Kickboxing: The water provides excellent resistance to your punches. Water kickboxing is one of your higher calorie burning exercises–you can move just as much as if out of the water!
  4. Aqua Jogging: Ideal for those that would normally run, but cannot because they have injuries. Simply jog in place in the water, and make sure to bring the knees up high. You can also buy special floatation devices to get a better aqua jog workout.
  5. Hamstring Curls: Great way to banish cellulite! Place a pool noodle behind the knee, and press your ankles back into the water. You don’t need much resistance to tone the hamstrings, and the water provides a great workout.

Water Aerobics Demo

*Please check with your doctor before beginning an exercise routine.

Have you tried water aerobics or other water exercises?


  1. Tricia Mills

    I just bought a treadmill and a vibration exercising machine . Which one should I be using first

  2. Daisy

    I am glad to tell you that I am starting my weight loss program soon and one of the most important and most effective parts, I hope so, will be water aerobics. Of course, balanced diet is the main part of it, combined with extra exercises. Wish me luck!

    • Ted

      Good Luck Daisy and be sure to come back and share your results! 🙂

  3. Spectra

    I do water jogging sometimes in the summer when it is just too hot to run outside. I’ve also done it when I’m injured and I want to exercise the muscles but don’t want to put a lot of weight on my joints. It’s a lot harder than you’d think, that’s for sure.