Punching in water aerobics is a great way to exercise and tone your upper body muscles.  The buoyancy of the water will create a resistance that will help increase the resistance to help you burn fat without causing too much strain.

Warm up by doing a couple of light laps around the pool for at least 5-10 minutes.  After which, choose a spot in the pool where you would be comfortable.  If you are a novice in water aerobics, a shallow end will be ideal for you to sit down until you are submerged to a level that you are punching underwater.  Sit cross legged, and clench your fist.  Straighten your back, and then place your arms comfortably at your sides.  Position your arms so that your elbows create a 90 degree angle, with your clenched fist facing up.  Now, extend one of your arms forward while rotating your fist to a pronated position as if you have an imaginary punching bag in front of you, then return to starting position.  Do the same procedure with the other arm.  Allow a second for you to perform a punch.  Remember to exhale when you deliver the punch and inhale when you return to starting position.

As you slowly get used to punching, increase the difficulty by going to the deeper end of the pool.  When you are finally able to do aerobic punches standing up, you can add variation by moving forward as if you are a boxer jabbing at a punching bag held by your trainer as he moves backwards.  Weights designed for water aerobics can also add additional resistance and increase the level of difficulty.

Depending upon your endurance and your exercise routine, you can do this for 2-5 minutes, and this does not include resting periods.  Always make sure that you are supervised when you do water aerobics.

Coupling these workouts with an at home workout like the Slim in 6 is the perfect combination for a more low key workout that will be extremely effective.