Stand in the pool with your feet positioned evenly with your hips. Slightly bend your knees as you lean your hips back like you are sitting down in a chair. Keep good form by maintaining position of your knees directly behind the toes. Maintain your position in the water with your feet pressed firmly against the ground. Tighten your glutes as you rise up. Go back to the starting position and repeat. The water creates resistance and makes this exercise more difficult.
Water jogging can be done with flotation devices or by jogging in the shallow end. With a flotation device you will run in place without touching the ground. When running in the shallow end, run back and forth from side to side for a couple laps, and then rest for one minute and resume. Continue this pattern for 20 to 30 minutes.
Start by putting on a flotation belt used in water aerobics. This will help support you in deep water. You should be positioned so your feet don't touch the ground. The motion begins by scissor-kicking your legs backward and forward. Keep the legs straight during the motion just as if you were skiing cross country. To strengthen the arms you can use pool dumbbells. In either case, move your arms under the water in the same scissor motion as your legs. When moving your arms, keep them straight and raise them up just enough to be at surface level without exiting the water. Move around in the pool as you perform this routine. Avoid staying stationary. Go from side to side in the pool for 10 minutes of activity.
Jumping Jacks in Shallow Water
Position yourself so the water level comes to your midsection. Start the movement with your feet together and hands by your side. Jump up and do the move just as you would on land. Your legs will move slower as you fight the resistance that the water provides. Keep your arms in the water by bringing them to surface level on the jump and back to your sides. If you're more comfortable moving your arms up over your head with each jump you can do that as well. Perform this exercise for three to five minutes.