Water Fitnes/ water Exersice low join impact (Hydro therapy)

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Ask dokter jo

Water Exersice for senior citezen

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Great for your abs on dry land, doing the ab bicycle in the water adds extra work for your core, shoulders, and legs to keep you from floating away.

Tip: Rest your elbows on a pool noodle if you don't have a pool edge to use.

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Leaning back on the pool edge, lower your legs straight down and then raise them up as high as you can, keeping legs perfectly straight and together. The water provides extra difficulty because you have to fight your body's natural buoyancy to maintain control.

Tip: If this is too difficult (yes, I know our girl is making this look easy, but it can be tough with the water pushing down on you), sit on the edge of the pool and perform the movement from there.

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Jumping jacks go to a whole new moon-walk level in the pool. Not only do you have to push through the water, but you also have to keep your balance as your natural buoyancy will lead you to tip forward or back. Jump your legs out as you normally would but don't let your feet touch the bottom when you bring them back to the center.

Tip: Try a full suspended jumping jack by doing the whole jack without touching the bottom!

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Using a weight, do a normal bicep curl. The resistance of the water will make you work harder in both directions, especially if you use a special pool weight like the  Aqualogix bells. "The fins allow you to isolate different muscle groups by adjusting the water resistance," says Chris Kost, who has 20 years of aquatics experience working with pro athletes like baseballer Joe Mauer.

Tip: Be careful to keep the full range of motion under the water.

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Holding on to the edge of the pool, a paddleboard, a noodle, or your dog (if he'll let you), kick your legs rapidly behind you.
Tip: While splashing is fun, you'll get a better workout if you keep your legs under the water and focus on moving them faster, not higher.

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Starting from a "plie position" (heels together, knees bent outward, and bottom tucked under), jump as high as you can out of the water, returning to the plie as you land. The deeper you go in the water, the harder your quads and butt will have to work to propel you out of it.

Tip: To really work those inner thighs, go as quickly as you can with no rest at the top or bottom of the move. Ribbits are optional but totally encouraged.

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From standing, bring one elbow down across your body to meet your opposite knee, holding your core tight and then switch sides. Yes, you'll look like you're folk dancing in the pool, but if anyone asks just shout "He's after me Lucky Charms!" and they'll leave you alone. Take full advantage of the pool and do this move by heading to the deep end and just bouncing lightly off your toe between each rep.

Tip: Isolating the move on one side will burn out your oblique muscles faster.

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While this is a powerful plyometric move for your legs on land, you add in some core work in the pool. The water will slow down your movement and force your abs to engage to help stabilize. Plus, the water takes out the high-impact nature of the jump for anyone with knee or foot injuries. From a standing position perform a tuck jump by bringing both knees up to your chest. Got that mastered? Try it while treading water.

Tip: Keep your chest up and shoulders back or you'll end up with a face full of water. Not that I'd personally know anything about that...

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Leave the row, row, rowing your boat to the preschoolers (although that's a great workout too) and ride your pool noodle like a bicycle by pedaling your legs to propel you forward across the pool. You'll feel the burn in your legs first but the cardio catches up with you quickly.

Tip: You'll feel silly, but if anyone laughs you can fill up your noodle with water and then blow into one end to hose them.

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While the Butterfly stroke is one of the ultimate shoulder exercises, not very many of us can do it. The next best way to get a good burn in your deltoids is to use pool weights, kettlebells (yep, they can go in the water—just don't drop them or you can crack the pool tiles), or even two pool noodles and raise and lower them straight out from your sides.

Tip: Keep the whole range of motion in the water to take full advantage of that extra resistance.

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Jump your legs forward and back while moving your arms in opposition. The deeper you go in the water, the harder it will be.

Tip: It's just like using a Nordic Track but without the risk of both feet sliding forward, slamming you into the hip guard and knocking you off the side (not that that isn't fun).

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Holding a beach ball (or any ball that floats) to your chest, lay on top of it so you are facing the water. Then, throw your weight to one side, spinning around the ball until you return to the top. Don't forget to blow air out of your nose so you don't inhale it on the bottom.

Tip: Once you have the roll mastered one way, reverse directions for a whole new challenge.

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Holding on to the edge of the pool, tick tock your legs side to side (one at a time) like a pendulum swinging. These leg lifts are much harder than the Jane Fonda variety, as you have to push against the water in both directions. If you need more of a challenge, try hooking a kettlebell around your foot.

Tip: Bring your leg up as high as you can to work that outer thigh.