Water Aerobics Exercises Using Water Dumbbells

Hydro-Tone Upper Body Exercises 1-3

Water Weights Exercise #1

Paddle Wheel-Forward/Reverse - Warm-up the shoulders and chest. Start slow and gain speed. Churn the bells one over the other in front of the body in a forward circular motion. Then reverse the motion and "paddle" them backwards.
Focus: Shoulders, chest, and arms
Option: Combine with WW#10 or WW#15

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Water Weights Exercise #2

Running/Cross-Country Arms - Begin with imitation of runner's arm movement with elbows bent at 90 degrees. Gradually extend the swinging motion until the arms are nearly straight. Add knee bends to the BIG swing.
Focus: Shoulders, chest, back, and arms
Option: Combine with WW#13

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Water Weights Exercise #3

Karate Punch and Pull - Alternately punch the water and draw the bells back to your body. Keep abdominal muscles tight.
Focus: Shoulders, chest, back, and arms
Option: Combine with WW#10, #16, or #17.

Hydro-Tone Water Weights Exercises 4-6

Water Weights Exercise #4

Shoulder Shrugs - With arms hanging at your side, move only the shoulders up, back, and downward, in a "shrugging" motion. Move the bells in larger circles until transitioned to full "plunging" motion. Add knee bends or backward walk.
Focus: Shoulders, back, and arms
Option: Combine with WW#13

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Water Weights Exercise #5

Plunges - Begin with bells at your sides, arms nearly straight. Alternately raise the bells to your armpits and lower them. (Up, down, up, down).
Focus:Shoulders, back, and arms.
Option:Combine with WW#13

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Water Weights Exercise #6

Lateral Raise/Press - Begin with the bells at your side. Swing the bells out and upward, and then return. Start with small swings and progressively increase up to a maximum height of the shoulders. KEEP ELBOWS SLIGHTLY BENT!
Focus:Shoulders, chest, and back
Option:Combine with WW#12

Hydro-Tone Water Weights Exercises 7-9

Water Weights Exercise #7

Flys - Begin with bells together in front of and close to the chest. Move bells outward and shoulders back; then return. Gradually make the movements wider and farther from the body. Keep abdominals tight and do not allow the back to arch.
Focus: Chest, shoulders, back, and abdominals
Option: Combine with WW#12

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Water Weights Exercise #8

Elbow Curls/Extensions - Begin with one arm nearly straight down at your side and the other bent to position the bell near the shoulder. Alternately bend and extend the elbows.
Focus: Arms; biceps/triceps
Option: Combine with WW#14 or #15

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Water Weights Exercise #9

Rotator Cuff - Keep elbows at your sides bent to 90 degrees. Rotate the bells outward and then together again.
Focus: Shoulders and rotator cuff muscles
Option: Combine with WW#12