Water provides natural resistance as you exercise your arms.
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Water aerobics for the arms are rhythmic exercises that you perform 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. Besides improving arm strength, water aerobic arm exercises can help increase arm flexibility, range of motion and circulation. If desired, use a light pair of water dumbbells to add resistance to your workout. Do each arm exercise as part of your total body water aerobics routine -- or do several consecutive rounds of each exercise so that your workout focuses solely on your arms, with at least eight repetitions for a total of 20 minutes.
Take a Dip
Work your 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. You can also work your triceps on the backs of your arms by doing the backward lift exercise. Stand up straight with your arms at your sides, palms facing behind you. Keeping your arms straight, quickly pump your arms back behind you, raising them as high as you can behind you in the water. Return your arms to the starting position and then quickly pump them again.
More Water Exercises
Tighten your biceps and shoulders by doing lateral lifts in the water. Stand up with your arms straight at your sides. Keeping your arms straight, raise both of your arms out to your sides until they are at shoulder-height. Push your arms through the water back down to your sides to return to the starting position. Or tighten your shoulders, triceps and biceps by doing arm circles in the water. Lift both of your arms out to your sides until they are just a couple of inches below the water. Keeping your arms straight and beneath the water, rotate your arms forward in small circles eight times. Increase the size of the circles until they are about the size of a basketball for eight more rotations. Repeat the arm circles in the opposite direction.
Warm up for five minutes prior to your workout. For example, take a leisurely swim, walk in the water or perform a few slow repetitions of the exercises you plan to do in your workout. Always practice proper form when doing arm exercises in the water. Keep your back in a neutral position at all times -- never arch, which puts pressure on your spine and can cause pain and injury. Position your feet shoulder-width apart with your knees slightly bent. Contract the muscles in your abdomen, which will help keep your body stabilized as you exercise in the water. Breathe properly while you work out. Exhale during the exertion part of the exercise, such as when you lift your arms, and inhale as you lower your arms back to the starting position.
Proceed with Caution
To prevent injury, keep all motions slow and controlled when exercising in water. Do not fling or twist your arms, which can result in a muscle pull or injury. Do not lock the joints in your arms at any time while exercising -- this puts pressure on your joints and can cause injury. Listen to your body. Take a break or adjust the position of your arm if you experience any pain while performing arm water aerobics.