Water Aerobics Dumbbell Aquatic Heavy Buoy Barbell Aqua Fitness Running Heavy resistance closed cell foam with cushioned hand grip for easy grasping and extra comfort. These bar bells will not chip, crack or absorb water. Excellent for support and balance above the water or resistance exercises below the water. Often used in conjunction with water running belt. Quality product. Foam barbell has a smooth finish making it easy to clean and resistant to harboring bacteria (unlike the the typical white foam). Used on top of water for support and balance. e.g. gait training. Used underwater for resistance exercises e.g. strengthening and aerobic conditioning. Heavy Resistance: approximately 224 cubic inches (submerged force of about 9 lbs). Latex Free. Sold as a pair. Size: 12" long, Handlebar between foam measures approximately 4" long. Foam: 4" x 6" diameter Useful Dumbbell Exercises: A strong core makes any daily activity easier, and is one of the most important areas you can work with Theraquatics Dumbbells. Core: This exercise targets your abdominals, obliques and back muscles, while providing a cardio challenge to keep your heart rate up. Exercise: Start in an upright position and stretch your legs straight forward then bring your knees to your chest. With a dumbbell between your legs do circuits of knee tucks extending your legs to the front, sides, and back. Repeat 10-20 times. Arm Exercises: Shoulders: Stand in shoulder deep water and position dumbbells with arms straight down and palms facing your thighs. Lift dumbbells slowly out to the side and stop once your hands become level with your shoulders. Repeat 10-20 times. Biceps: Bicep curls are a good way to increase arm strength quickly. While standing in waist deep water hold your hands beneath the water with your palms facing forward. Slowly bend your elbows only moving your forearms until the dumbbells are level with the water. Hold for ten seconds and face your palms down pushing back down to your thighs and repeat. Cardio: Dumbbells also add a new element to your pool cardiovascular workout. First you must go to an area of the pool where you can have your feet flat on the floor and your shoulders underwater. With this positioning you can incorporate this into any cardio workout. An example would be letting a dumbbell give you a resistance drag by holding it behind your body as you walk or jog. A way to add your upper body into a lower body based cardio exercise would be to continually pump the dumbbell away from your chest as you walk or jog.